24 June 2015

Warm Up:
Roll out
T & b:  high knees skip/kickbacks
Shoulder warm up/activation

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Kipping technique
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  80 pull ups as fast as possible (only do this is you are partnering up for today's wod, otherwise do same as phase 3)
Phase 5:  5 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

Coach Matt's lower body lift warm up
Run prep

WOD:  "LUMBERJACK 20"  If you are not Rxíng this workout, you will automatically partner up and do Rx2 (so no lowering of weights for individual efforts, only if partnering up)

• 20 Deadlift (275/185)
• Run 400m
• 20 KB Swings (75/55)
• Run 400m
• 20 OH Squats (115/85)
• Run 400m
• 20 Burpees
• Run 400m
• 20 Chest to bar Pull Ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Dumbbell Squat Cleans (45/30)
• Run 400m

Rx2:  With a partner,  you will both run every 400 m but split the 20 reps btwn the 2 of you, modify weight accordingly, regular pull ups or ring rows

Cool down:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 35 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None