Tuesday, 30 January, 2018

WARM UP – MOBILITY
2 rounds:
15 Air Squats
10 Kossack Squats (5 per side)
10 Tuck Jumps
10 Band Dislocates
10-15 Band Upright Rows
10-15 Band Pull-aparts
10-15 Band Ext. Rotations

Tech WOD A movements

WOD A
Halting Snatch Pull x 3
Pause at the knees for 2-3 secs each rep
3 BTN Snatch Grip Push Press + 1 Pause OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom

Alt. E2MOM x 4 sets of each
1) 3 Halting Snatch Pulls @ 80-85% of 1RM Snatch
2) 3 BTN Snatch Grip Push Press + 1 Pause OHS – heavy as possible without failing

WOD B
Reservoir Deads
For time:
60 Double Unders (each round)
30-20-10 Deadlifts
10-20-30 Chest To Bar Pull-ups

Rx Deadlift weight:
Guys: 185-225-275
Girls: 125-155-185

Approx. % for scaling:
50-60-70%

ACCESSORY
1) 3 Super Sets:
10 Single Arm OH KB Press + 100′ OH KB Carry
15 Single Arm Bent Over KB Rows
*Complete all reps on one side before switching

-Rest 90 secs-


2) Crossover Iron Scap

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