27 Jan 2015

Warm Up:
3 rounds:
5 laps
10 kb swing any style
10 goblet squats
10 walking lunge

Mobility work - squats

Strength:
Back Squat 4 x 5 @ 60/65/70/70%
Front Squat 4 x 5 @ 60//70/75/80%

Warm up OHS

WOD:
15 MIN EMOM:
2 OHS (off racks) @75-80%
12 DU

Rx2:  If your OHS position is good but lighter weight is required/DU's

MODS:
Coach will clear you for OHS based on your warm up.  If your position is not good today, you will do either just a bar or replace the 2 OHS with 6 OH Walking Lunge at the heaviest weight you can manage well (up to 45#)

If your oh positioning is good but the DU's are your poison, replace DU's with high parallette hopovers.

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BOOTCAMP:

Same warm up

Strength:
2 sets of 10 box dips
3 mins accumulated front plank in perfect hollow body
3 mins accumulated hang time
1 min accumulated parallette L sit
3 mins accumulated hollow body hold
3 mins accumulated superman hold

WOD:
8 x 300 m row  1 min rest between rounds

after your last row, rest 1 minutes and complete:
50 sit ups for time

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SILVERS:

Strength:  5 x 5 Strict Press

Skill:  Hollow body hold to superman to hollow body

WOD:

15 MIN EMOM:
6 Overhead walking lunges
10 DU/DU attempts? or x3 singles