4.11.18

WOD
Clean Complex (5 sett)
1 Squat Clean
3 Front Squat
1 Split Jerk

Sets 1+2+3 @70%
Sets 4+5 @75%
*% of 1RM C&J

Stamina Squat (Weight)
Alternating "On the Minute" x12 (6 rounds)

Odd – 1 Front Squats
Even – 3 Back Squats

Báðar lyfturnar eru framkvæmdar með sömu þyngd úr rekka:

70% af 1RM Front Squat

FIT

WOD WARM UP
Trap/First Rib Lacrosse Ball Mobilisation 1:00 min (each)
Barbell aSsisted Thoracic Opener 2x 1:00 min

Wrist Stretches :30 sec (each position 3x)
Couch Stretch 2:00 min (each side)
Ankle Flexibility 1:00 min (each side)

2 Spiderman + reach
5 Slow Wall Squats
2 Alt. Front Rack Stretch With Dowel (each side)
5 Stricht Pull Ups
x2

3 Walk Outs
4 Alternating Samson
2 Alt. Warrior Squat (Each Side)
x2

3 Good Morning
3 Elbow Rotations
3 Back Squats
3 Strict Shoulder Press + Reach
3 Stiff Legged Deadlifts
3 Hang Muscle Cleans
x2

1 Squat Clean
3 Front Squat
1 Split Jerk
*Build to workout weight

CategoryWOD