Wednesday, 4 January, 2017

3
Jan

Wednesday, 4 January, 2017

Chris fighting hard to move the weight.

Chris fighting hard to move the weight.

Workout of the Day:

Warm Up:

Tabata Jump Rope Drill Set #1

Then:

2 Rounds

10 Lateral Lunges

10 Kip Swings

10 Overhead Squats with PVC

10 second Handstand Hold Facing Wall

30 second Pigeon stretch/side

Skill and Build Up:

Power Clean Progression

Then:

2 Rounds

3-5 Overhead Squats

15 Double Unders or 10 Attempts

3-5 Pull-ups or scaling variation

3-5 Power Cleans

3-5 Handstand Push-ups or scaling variation

 WOD:

Complete as many reps as possible in 12min:

60 Overhead Squats (95lbs/65lbs)

50 Double unders

40 Pull-ups

30 Power cleans (135lbs/95lbs)

20 Handstand push-ups

Cool Down:

60 seconds banded lat stretch, right

25 Abmat Sit-ups

60 seconds banded lat stretch, left

25 Abmat Sit-ups

60 seconds couch stretch per side

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