Todays WOD

18 January 2019
Warm-up
"Joint Prep Routine"
(~10:00)

10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls forward, then back
10/10 Swing one arm up, while other is down
10/10 Swing arms across body at 45º with right arm high, then left arm high
10/10 Full range of motion arm circles forward then back
10/10 Side to side trunk twists
10/10 Straight leg hip circles
10/10 Right leg swings, then left
10/10 Right lateral leg swings, then left
20/20 Butt kickers
10/10 Knee circles
10 Dorsiflexion drops
10/10 Seated ankle circles
Warm-up
Barbell Warm-up
(~6:00)

2 Rounds for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push jerk
5 Front squats
5 Hang muscle cleans
5 Thrusters

Prep
Build Up
3 Rounds of:
3 Deadlifts
2 Hang power cleans
1 Push jerk
*Increase loads each round. To choose the appropriate loading the first round should feel moderate and be unbroken.
Metcon (Time)
"DT"
(~12:00)

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk

*(70kg/50kg)

This is a moderately loaded barbell conditioning test. Faster times can be as low as 7:00 for this workout and all athletes should finish in under 12-15:00. Decrease loads accordingly.


Option 1
*Loading for the barbell (115-135lbs/75-95lbs).

Option 2
*Reps and loading.

5 Rounds for time:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
*Use a light load that allows for the movements to be completed unbroken on the first round.

Cool Down
2 Sets
0:30/0:30 Newspaper stretch
0:30/0:30 Spine twist
0:30/0:30 Half lotus

2 Sets
20/20 Side plank reach through
0:45 Bear plank

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