Monday, 5 February, 2018
WARM UP – MOBILITY
Dynamic hamstrings & shoulders
Single leg g-mornings, supinated scap pull-ups
WOD A
Deadlift x 2
Weighted Supinated Chin-up x 2
E3MOM x 6 sets:
Deadlift
Weighted Supinated Chin-up
*Perform both movements during 3 mins
—
Deadlift percentages:
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%+
*Follow the same rep scheme for chin-ups, building in weight or difficulty as you go. If you’re doing jumping
chin-ups or using bands, perform 4-6 reps each set with a 3-4 sec negative every rep
WOD B
Legz ‘n’ Tingz
5 Rounds for time:
6 Hang Power Cleans 155/105lb
9 Front Squats
12 Box Jumps 30/24”
-Rest 90 secs between rounds-
—
-Choose a weight that will be challenging but UB for most of the rounds
ACCESSORY
1) 3 Super Sets:
10-15 GH Raises
20-30 Banded Hamstring Curls
-Rest 2 mins-
—
2) “Durante Core” 5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
-Rest 1 min-
*Scale reps to 6-8 as needed
