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WOD

WOD

By Coach Lunney | In WOD's | on January 2, 2018
WARM UP:
(10 min Cap) Partner Chipper
As a pair, grab a plate (25/15 lb.) and complete the following work, one person working at a time:
40-cal Row (legs only)
40 Plate Presses
40 Plate Bent Rows
40-cal Row (arms and legs)
40 Plate Ground-to-Overhead

Shoulder Mobility
Partner up and grab a set of small plates as a group, starting on different stations if necessary.

10 Lying Internal/External Rotations
10 Plate Windmills (5 each side)
10 Push-up complexes (1 regular Push-up + 1 Pike Push-up, 5 of each)
10 Plate flys (hinge at hips like a GM)
10-sec. Wall-Facing Stretch
10 Plate Arm Circles
2 rounds

 

COMPETITOR

Every 5 min. perform:
500-m Row
15 Push Presses (155/115 lb.)
4 rounds

RXD

Every 5 min. perform:
500-m Row
15 Push Presses (135/95 lb.)
4 rounds

FITNESS

Every 5 min. perform:
500-m Row
15 Push Presses
4 rounds

****ROW: Cap any athlete at 2:15 on the Row, or scale the distance to a more manageable one like 350 or 400 m if necessary.

 

COMPETITOR:

To be done 45 minutes before class

Power clean & Push jerk
5-5-5-5-5
– Use the heaviest weight possible on each set. Reps must be touch and go.

Clean pull
3-3-3-3-3
– add 50#-90# to your bar from the previous movement

Do the gym programming (RX’d or competitor) for the day.

 

 

 

 

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