Tuesday, 6 December, 2016
WARM UP – MOBILITY
3-4 mins dynamic hamstrings
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2 Rounds:
8-10 GHD Hip Extensions – slow and controlled
8-10 Glute Bridges
8-10 Ring Rows
8-10 V-Ups + 10-15 Secs Hollow Rock or Hold
WOD A
DEADLIFT X 5
-20 mins to warmup and hit 5 sets of 5 reps @ 70-75%+ of 1RM
-Try to hold the same or a pretty similar weight across all working sets
-If you don’t have a 1RM, use a weight that you could squeeze out 6 or 7 reps with
WOD B
SIDE TO SIDE
12 min AMRAP:
5 Hang Squat Cleans 155/105lb
10 Box Jump Overs 24/20″
15 Toes To Bar
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-Stagger start by 1 min in a bigger class to allow for box jump overs
-Use a weight on cleans that you can do unbroken for a few rounds
-Bring toes to bar reps down to 10 if needed
ACCESSORY
3 Rounds:
15-20 Banded Good Mornings
15-20 KB Oblique Crunches each side
15-20 Banded Axe Chops/Oblique Twists each side
