Wednesday, September 30
WOD
Happy Birthday, Anne Johansen!
Warm-up:
:60 Row
:60 Inchworm lunges
10 Ring rows
w/ empty bar
5 High hang clean high pulls
5 Rack deliveries
5 Muscle cleans
10 Hollow rocks
5 Front squats
5 Squat cleans
3-5 C2B pull-ups or scaling option
WOD:
A) Squat Clean
Set 1: 2 @ 70%
Set 2: 2 @ 77%
Set 3: 1 @ 81%
Set 4: 1 @ 84%
Set 5: 1 @ 87%
Set 6: 1 @ 88-90%
18 minutes for all 6 sets.
B) 4-5 RFT of:
18/14 Cal Row
10 C2B Pull-ups
Scaling:
Row- scale to :75 or less
Pull-ups- scale to :60 or less, scale movement to chin-over-bar pull-ups or ring rows.
12-minute cap
Mobility:
:45 Frog
:45 Archer
Skill-Strength-Stamina programming:
Wednesday, 6:10pm
Warm-up:
10 Leg swings
10 Cossack squats
4 Up down dogs
4 Inchworms
4 DSC
8 Bootstrappers
4 Tempo front squats
:45 Banded front rack stretch
WOD:
SSS- Strength
A) 2-2-2-2-2 Tempo Front squat @ 78% (2 seconds down and 2 seconds in the bottom)
5 minutes to warm-up to 78%
then
Perform a set every 2:30
B) 15 minute AMRAP:
150′ KB Front rack carries (Rx-53/35#, scale load as needed)
150′ Sled pulls (Rx-115/70#, Scale up or down as needed)
:45 Rest
Mobility:
:45 Saddle
:45 Couch stretch
