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29 January 2020

23
Jan

29 January 2020

29 January 2020 (Courtesy of Coach Austin)

Warm Up - 3 rounds - 30 double unders, 10  Empty bar hang power cleans (please don't drop empty bars), 10 Push ups, 10 Box Step Ups (you will use boxes for the WOD too) , then, Run the Block once (10 Minutes)

Strength – 4×10 Bench Press-

Note: Work up to a weight that will be challenging but not impossible for 10. Take adequate rest in between sets. Keep the weight the same. Recommended to do sets of 5 up to working weight. This should NOT be an easy 7-8 minute strength portion it should ideally take 20+ minutes with warming up if you are using correct weights, it should get heavy around rep 7-8. If its easy or looks easy encourage athletes to add weight. (20 min)

WOD – MGW

4 rounds for time

50 Double Unders (100 Singles)

15 Box Jump Overs (24/20)

5 HEAVY Power Cleans (205/145) (ARX 225/155)

*Power cleans meant to be HEAVY. Should be singles. First 2 movements should be quick. (15 min)

Cool Down: 5 Sets:  Planks 1:00 on/off

 

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