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-
