Tuesday, 29 November, 2016
WARM UP – MOBILITY
Dynamic warm-up + hip / hamstring / low back movements & mobility
Banded posterior chain floss + Banded front rack floss
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Review / Demo barbell complex
WOD A
DEADLIFT, HANG POWER CLEAN, LUNGE COMPLEX
Complete as an unbroken complex:
8 Deadlifts
6 Hang power cleans
4 Front rack lunge steps (alternating)
17 min to build up to a heavy set of the complex.
Aim for 4-5 good working sets once warm.
Partner up on a barbell and alternate (rest 90s-2min between sets)
WOD B
SWINGIN SLEDS
In teams of 4 complete AMRAP Russian Kettlebell swings in 15 minutes.
Alternate working athletes every time a 100ft sled push is completed.
Athletes rotate in order through the 4 stations (2 work/2 rest):
Russian KB Swing (32/24kg)
Rest
100ft Sled push (110/55lb loaded on sled)
Rest
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Rx+ athletes, you may choose to use a heavier KB (36/28) and a higher load on the sled if you like.
KB athlete must record the number of reps completed each round for a team total at the end.
ACCESSORY
3 rounds:
8-10 x GH Raise
45-60s Weighted plank hold
2-3 Crossover Symmetry “Iron Scap” movements each round
