Monday, 11 September, 2017
WARM UP – MOBILITY
8-10 mins dynamic: p-chain and front rack focused
WOD A
Power Clean
3 min Power Clean AMRAP @ 75%
A1) 15 mins to establish a 1RM Power Clean
—Rest 3 mins—
A2) 3 min AMRAP Power Cleans @ 75% of A1
WOD B
Hanging Double Bells
For time (15 min cap)
25-20-15-10-5 Double Unders
25-20-15-10-5 KB Swings 24/16kg
10-10-10-10-10 Pullups
—
-Add uncompleted reps as seconds
———————————-
Hanging Double Bells – Rx+
For time (15 min cap)
50-40-30-20-10 Double Unders
25-20-15-10-5 KB Swings 32/24kg
10-10-10-10-10 Chest To Bar Pullups
—
-Add uncompleted reps as seconds
ACCESSORY
1) Crossover Recovery
—
2) 3 Rounds:
15-20 GHD Hip Extensions
8-10 V-ups + 8-10 Tuck-ups + 8-10 Hollow Rocks
