Tuesday, 9 August, 2016
WARM UP – MOBILITY
Quick dynamic joint warm-up, then with a light/moderate KB:
2 rounds:
12-15 x KB Swings, build from Russian in to full overhead swings
8-10 x Pause goblet squats
8-10 x Ring Rows / Pull-ups
5 x Press/Push press + 5 x Windmills / arm
—
Front Squat / Power clean / Hang clean / Jerk warm-up with empty barbell
WOD A
POWER CLEAN, HANG CLEAN, JERK
Every 90s x 8 sets:
Start light (~60-65% of 1RM C&J) and build to a heavy set.
WOD B
ROW, THRUSTER, PULL
Complete for time:
21 Cal Row
21 Thrusters (95/65lbs)
21 Pull-ups
-Rest 2 min-
15 Cal Row
15 Thrusters (115/80lbs)
15 Chest to bar pull-ups
-Rest 2 min-
9 Cal Row
9 Thrusters (135/95lbs)
9 Bar muscle-ups
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Subtract the 4 min rest + possible stagger from finish time for a total working time.
ACCESSORY
5 min aerobic cool down:
1km jog or 5 min easy Row or Bike
Then, 2 min each stretch:
Couch, elevated pigeon, weighed straddle, banded lat/overhead
