Tuesday, January 14th, 2020


Published January 13, 2020


WOD:

Coach leads group through:

10 SA Upright rows (Both arms at the same time.)

10 DB Strict Press (Both arms at the same time.)

10 DB Hammer Curls

10 Hanging Scap Retraction

5 Jefferson Curl - holding one KB with both hands. (video)

3 rounds

 

A. 0:00 – 4:00 – Every 1:00 x 4 sets: 5/side Single Arm *Tall Kneeling Kettlebell Bottoms-up Press
Focus on positioning and activation over load.

**Perform all reps on 1 side, then switch to the other.

B. 4:00 – 14:00 – Every 2:00 x 5 sets:
2 Jerk Dips (video) + 2 Split Jerks
*Build to a heavy complex in the 5 sets.

**Take the bar from the rack.

C. 14:00 – 30:00 – Every 4:00 x 4 sets:
5-10 Strict Chin-ups
10 Ball Slams 40/30 +
1:00 Front Plank Hold +
10 Ball Slams 40/30
*Break-up the plank hold as needed, but you must accumulate a total of 60 seconds.

**Add load/assistance as needed for Chin-ups.

D. 30:00 – 36:00 – 6 minute AMRAP:
10 Alternating Dumbbell Plank Rows +
30 Double-unders
10 Dumbbell Z-Press +
30 Double-unders
 *AMRAP for quality, not speed.

 

STRUCTURE:

Warm-Up:

 200 SB Carry Social

then...

8 Mins AMRAP for Pump!

 +

DB Pec Flyes

DB Hammer Curls

DB Delt Raises

DB Deadlifts

 

then:

 

Strength: (4-5 Sets)

A1. Deficit Romanian Snatch Grip DL, x 5-7 reps

A2. Elevated SB Reverse Lunges, 7-10/Side

A3. HEAVY SB Carry, 100ft

 +

20 SB Squats

15 Slam Ball

100ft Sled Sprint

Rest 1:1 x 3-4 Sets

 

Post-WOD:

5 Min

Nasal Breathing on Rower/Ski

or

Stretching/Breathing


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