Monday August 21st, 2017
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Category: WOD

Monday August 21st, 2017

Warm up- (5 Mins)

1) 2 Rounds

30 Jumping Jacks

10 Dynamic Calf Stretch

10 Spidermans

5 Inchworms

10 Air Squats

Skill- (12 Mins)

Every 3 Mins for 12 Mins (4 sets)

Back Squat x 7 Reps

Set 1-2 @ 65%

Set 3-4 @ 70%

WOD- 

With a Clock set for 20 Mins…

For Time: 10 Min Cap

21 Weighted Pistols (55/35# DB, Pistols, Weighted Bulgarian Split Squats, KB walking Lunges)

15 Clean + Jerks (185/125),(155/105), (135,95)

9 Muscle Ups(Jumping MU’s, MU Transitions, C2B + Dips)

At the 15 Min mark Begin..

21 Deficit HSPU (6″/3″)(HSPU, HSPU to 1 Ab mat, 21 Strict Dumbell Press + 21 Second Plank or HS hold)

15 Power Snatches (165/115),(135/95),(95/65)

9 Muscle Ups

*The loads should be challenging for consistent singles on the Clean and Jerks and Power Snatches

Post WOD-

25 Hip Extension Glute Ham Raises

50 Chest Supported DB Rows (lay on a bench and bring DB to Side)

 

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