Tuesday 171205

“No matter how slow you go, you are still lapping everybody on the couch.” —Unknown

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill: 

A1 Find a set of 5 unbroken Turkish get ups

Either KB and/or DB is fine. AHAFA

A2 ring row max rep @4020

4 down 2 up

Turkish get ups should be somewhat rehabilitating. They shouldn’t hurt/be stressful on the shoulder, though they may be fatiguing. Allow the shoulder to be exposed to new angles under load, even if only 5 lbs.

B. WOD:  

5 RFT

8 min cap

10 Double KB Clean and Jerk 53/35

3 ring muscle up

COOL DOWN

C. Above and Beyond:

C In as few sets as possible

50 toes to bar

Rest as needed between sets

D 4 – 5 sets

Max unbroken wall balls 20/14

Rest as needed between

E 15 min easy bike row or run

D. Strongman:
Walking lunges w/ axle down and back x 4
Get as heavy as possible with out fail

Then

10 Down to 1
Deadlift
Power Clean
Push Press

Use the axle

All @ body weight. The first round is 10 deadlifts, 10 x power cleans, and 10 x Push Press. Repeat this process all the way down to 1 rep

Scale as needed.

Then

Row 3 x 1600