WARM UP
Shoulder and Hip circles:
then 2 rounds of:
3-5s Down dog stretch + 1-5 push-up ladder
5-7 “ATYT” cycles w/ light plates
10 max height tuck jumps
then 2 rounds of:
3-5s Down dog stretch + 1-5 push-up ladder
5-7 “ATYT” cycles w/ light plates
10 max height tuck jumps
WOD A
Every 2 min x 7 sets: Strict press x 3
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4&5 @ 80%
Set 6&7 @ 85%
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4&5 @ 80%
Set 6&7 @ 85%
Shoulder Press x 3
WOD B
Run / Clean / Dip – (Comp / Adv)
Complete for time:
500m Run;
then, 4 rounds of:
8 Power Cleans (185/125lbs)
10 Strict weighted ring dips (20/10lb chains)
then,
500m Run
500m Run;
then, 4 rounds of:
8 Power Cleans (185/125lbs)
10 Strict weighted ring dips (20/10lb chains)
then,
500m Run
—OR—-
Run / Clean / Dip – (Rx / Int)
Complete for time:
500m Run;
then, 4 rounds of:
8 Power Cleans (135/95lbs)
10 Ring dips
then,
500m Run
500m Run;
then, 4 rounds of:
8 Power Cleans (135/95lbs)
10 Ring dips
then,
500m Run
OPTIONAL
3 rounds:
20 x Seated dumbbell seesaw press (10/arm)
Crossover symmetry “Plyo” (5×5) of: Row, reverse fly & pull-down (Rd: 1/2/3)
15 x Hip extensions (weighted if possible)
– Rest as needed –
20 x Seated dumbbell seesaw press (10/arm)
Crossover symmetry “Plyo” (5×5) of: Row, reverse fly & pull-down (Rd: 1/2/3)
15 x Hip extensions (weighted if possible)
– Rest as needed –
