Monday, 31 October, 2016
WARM UP – MOBILITY
Quick dynamic running/jumping warm-up
3 quick rounds:
6-8 x active/passive hang / beat swing / K2E or TTB warm-up
6-8 x push-ups / bench dips / ring or bar dips
6-8 x High tuck jumps
—
30s x bench overhead stretch
30s bench dip extension stretch
WOD A
POWER CLEAN X 3
EMOM x 12 (6 sets each alternating – start on either movement)
A1: 3 x Power Cleans (must be “touch and go” today, build from ~60% to a heavy or 3RM)
A2: 8-12 x Toes to bar (work on a consistent beat swing and linking quality reps 1 or 2 sets as needed)
WOD B
ELIZABETH (POWER CLEAN)
21-15-9 Reps for time:
Power Clean (135/95lb)
Ring Dips
– Scale appropriately to keep the intensity high on this. Should be under 10 mins for everyone.
– Rest 4-5 min till recovered but not completely cooled down, then hit WOD C hard.
WOD C
1,000 METER ROW
1,000 meter row for time
