DATE – Sunday – STRENGTH
Warm-up/Mobility)
10 mins Dynamic:
Hips, leg swings, toe touches etc.
Band pull-apart/shoulder warmup
WOD A) (20 mins) 2 Position Clean (floor, below knee) + 1 Jerk – heavy as possible
WOD B) 3 sets:
1) Pendlay Row x 5 reps – controlled decent
2) Jumping Good Morning x 5 reps
*3 sets at a heavy working weight
DATE – Sunday – WOD
Warm-up/Mobility)
Hip casual int/external rotation
Banded ankle mobility
Shoulder stretch w/band
WOD A) (15 mins) 3 sets NFT:
Adv/Int:
Legless Rope climb x 2/1 reps (guy/girl) – start seated on ground if possible
Muscle Up x 3-5 reps
Pistol x 3-5 reps per leg – complete all reps on one side before changing. Add weight if these are easy for you.
Beg/Int:
Rope Climb x 1-2 reps
Ring Row with feet elevated x 4-6 reps @ 3112 tempo
Strict Ring or Bar Dip x 4-6 reps – add weight if possible
Pistol to box or single leg box step up x 3-5 per leg
WOD B) 5 Rounds for time:
7 Push Press or Push Jerk 135/95lb (first round should be unbroken)
14 Toes to Bar (Modify reps so that first round is no more than 2 sets to complete)
