Monday, 30 October, 2017
WARM UP – MOBILITY
Dynamic lengths + banded shoulder / overhead warm-ups
Hang / beatswing / kipping warm-ups
Review Push press + Tuck holds
WOD A
EMOM x 15 (5 round of each alternating):
A1: 8-10 Push Press (smooth and unbroken, 60%-65% of 1RM, build as needed, but don’t max out)
A2: 10-15 Toes to bar (1 or 2 sets)
A3: 20-30s Ring supported tuck sit (scale to parallette tuck sit)
WOD B
HANG CLEAN & HSPU
Complete for time:
15-12-9-6-3: Hang power cleans (155/105)
3-6-9-12-15: Deficit HSPU (2/1 mat deficit)
– Rest 3-4 minutes, then start WOD C
WOD C
1,000 METER ROW
1,000 meter row for time
ACCESSORY
2/side turkish get-ups (light-moderate weight)
12-15 “Y” hold GHD hip extensions (hold small plates if strong in this position)
15-20/side banded trunk rotations
