DATE – Tuesday Jan 6th
Warm-up: 2 rounds:
10 x Kettlebell Swings
10 x SLRDL (5/side w/ light KB)
10 x Superman lifts
15 x Banded good mornings (Green or Black)
15 x Hollow rocks (or 15-20s hollow hold)
8-10 x Scapjacked: Row, Reverse fly, and Pull down
Mobility: Prone PNF hamstring stretch w/ band (90s/side)
WOD A) Every 2 min x 7 sets: Deadlift:
8 @ 55-60%
6 @ 60-65%
4 @ 65-70%
4 @ 70-75%
3 @ 75-80%
3 @ 80-85%
3 @ 85-90%
The goal here is to build to a heavy triple with no form deviation. If you are experienced try to say within the prescribed percentages, if you are newer build by feel over the last few sets to a heavy triple.
WOD B) 2 x AMRAP’s each for score (16 min total)
B1) 5 min AMRAP:
4 Power Cleans (Rx: 135/95, Rx+ 185/125)
8 Ring Dips
– Rest 3 min –
B2) 8 min AMRAP:
8 Pull-ups (Rx: chin, Rx+ C2B)
10 Hand release push-ups
12 Kettlebell swings (Rx 24/16kg, Rx+ 32/20kg)
Cooldown: Light 500m row or run, roll-out and stretch
