Tuesday June 19, 2018

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(Practice / Glycolytic (2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec straight legged deadlift, 20 sec clean position deadlift, 20 sec alt lateral lunges, 30 sec wall squats, 20 sec wall ball shots

SOD

5 sets of: (15 min)
3-5 reps: slow Clean Grip Deadlift into a Hang Power Clean (65-70%)
(3 sec up to hip, 1 sec pause at hip, lower to hang then complete clean)
AND
2 Pole/leg DB/KB lateral Stepping Lunge Walks (weight: athletes’ choice)

WOD

3 Rounds of: (20 min cap)
9-7-5 of:
Deadlifts (225/155) (50+ 175/105)
WB (20/14) (10/10) (50+ 14/10 & 10/9)

*Rest 3 min between rounds.
*Score is total time to complete all work including the rest.

Post WOD: 2 sets of 30 sec. each
Forearm Plank & Side Plank(s)