Friday, 1 December, 2017

WARM UP – MOBILITY

5-7 mins dynmamic

Power C&J warmup for WOD A

WOD A

5 T&G POWER CLEANS + 5 PUSH JERKS
E2MOM x 6 sets:
5 T&G Power Cleans + 5 Push Jerks @ 60-70% of 1RM Power Clean & Jerk

-You may build as you go but make sure the weight isn’t so heavy that you start failing reps

WOD B

I LIKE BIG BUTTS AND I CANNOT LIE
For time:
7-6-5-4-3-2-1 Deadlifts
35-30-25-20-15-10-5 Wallballs 30lb – 10′ / 20lb – 9′
70-60-50-40-30-20-10 Double Unders

Rx Deadlift loading:
Guys: 285/305/325/345/365/385/405
Girls: 195/210/225/240/255/270/285

Scaling – approx. percentages of 1RM:
60/65/70/75/80/85/90

ACCESSORY

1) 3 Rounds:
15-20 GHD Hip Extensions
15-20 Banded Oblique Rotations per side

2) Crossover Recovery

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