Saturday, 22 April, 2017
WARM UP – MOBILITY
500m Run
—
Hip openers, pec/overhead stretch, and banded shoulder prep
WOD A
OVERHEAD SQUAT X 3
-10 mins to build to a moderately heavy set of 3 Overhead Squats, try to build beyond your workout weight but don’t fail reps
-No Racks, you may either Snatch or Clean the weight up
-Use this time to work on rope climb tech also if needed
WOD B
DODGE, RUN, SQUAT, CLIMB, AND… DODGE
For time:
500m Run
21 Overhead Squats 135/95lb
3 Rope Climbs
500m Run
15 Overhead Squats
2 Rope Climbs
500m Run
9 Overhead Squats
1 Rope Climb
—
-Weight for OHS: 2-3 sets max. on the first round
-Rope Climbs can be scaled to 1 per round, or 15-12-9 reps of ring rows or pullups
ACCESSORY
3 Rounds:
10-12 Single Arm KB Rows
2-3 Crossover Recovery exercises
