Friday

 

Warmup/Mobility)

5 min dynamic hamstrings / low back: toe touches, SLRDL’s, iron cross stretch, scorpions

 

2 Rounds:

 

10 GHD hip extensions

5 x 5 secs glute bridge

10 Ring rows

15 secs hollow body hold

 

WOD A) 22 mins to establish a 1RM Deadlift

 

WOD B) 3 rounds (10.5 mins or 12 mins in 14+ class):

 

B1) 2 Rounds for total reps:

 

90 secs AMRAP: clean & jerks (Comp: 185/125lb, Rx: 155/105lb Int: 115/75lb Beg: 95/65lb or less – you should be aiming for at least 10-15 reps in the first round)

-90 secs rest-

 

B2) Then, 2 Rounds for total calories:

 

90 secs AMRAP: Row for calories

-90 secs rest-

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