Thursday, 26 January, 2017
WARM UP – MOBILITY
Partner banded sprints (3 each: forward drive and back pedal)
Banded hamstring stretch (lay on the ground – 3 position up, out, and across)
3 rounds: 10 Hollow rocks or 10s hold + 10s Superman hold (try to go unbroken without losing midline tension as your roll)
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Review/warm up: deadlift, power clean, front rack lunge w/ empty bar
WOD A
DEADLIFT X 4
5 min to warm up to ~60% of 1RM deadlift then:
Every 2:30 min x 6 sets: “Touch and go” deadlifts:
Set 1&2: 8 reps @ 60-65%
Set 3&4: 6 reps @ 65-70%
Set 5&6: 4 reps @ 70-75%
WOD B
HELL OR HIGH WATER
5 rounds for time:
6 Hang power cleans (155/105)
8 Front rack lunge steps (155/105) (alternating – forwards or backward steps ok)
10 Burpees over the bar (lateral to bar, 2 foot jump and land)
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Scale barbell weight so that at least the first few sets of Clean + Lunge may be completed unbroken.
(15 min time cap – 15: + uncompleted reps)
ACCESSORY
3 sets: Rest as needed
8-10 GH Raise (or 12-15 Hip extensions)
60s Face up Chinese plank (weight plate on lap)
2-3 Crossover “plyo” movements/round
