Wednesday 161214

 

Fight Gone Bad carnage

Fight Gone Bad carnage

 

Dynamic Warm-Up – Mobility
Prepare to for..
Skill: Rope Climb

WOD: 
3 Rounds:
10 Squat Clean and Jerks 185/125, 155/95, 125/65    ( * Work Bar cycling in 2-3 reps)
5 Rope Climbs/ Progression
*Scale weight and movement accordingly to maintain intensity with good mechanics to beat 20 minute cut off.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Strength:
Push Jerk – 5×5 @ 70% of your 1RM

Just Work
8 Rounds:
Ski 250/200m
6 Muscle Ups
Rest :90

Interval

3 Rounds:
AMRAP 3 Minutes
8 “Heavy” Dumbbell Power Snatch
6 Ring Dips
Rest :90
(Do not need to alternate arms on snatch)

Accessory

Sled Push Sprint- Light Weight
8x50m
Rest 2:00

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