WOD – 1/26/2015

NEW! Warm-up (15 min):

Mobility (5 min)

10 seconds (holds) or 5 rotations (circles) each; circles are both directions

Arms & Chest:

  • Rotations: Wrist Circles, Elbow Circles, Shoulder Circles, Arm Swings
  • Holds: Behind the Head Tricep Hold (both arms), Behind the Back Pull Down, Chest Flys

Core:

  • Rotations: Neck Circles, Waist Circles
  • Holds: Forward Bend & Back Extension (2 sets), Side Bends

Hips & Legs:

  • Rotations: Knee Circles, Hip Joint circles, Ankle Circles
  • Holds: Straight Leg bend (legs apart; both legs), Straight Leg bend (legs together)

Activation (5 min)

2 sets of 5 reps each of…

  • Cook Squats
  • Duck Unders
  • Hip Drivers (per side)
  • Walk Outs with Push-up
  • Pull-up (Chest to Bar)
  • Sit-ups
  • Rest 30 seconds

Movement (5 min)

1 min each (no movement to excess):

  • Jump Rope (20 Single Under + max Double Under)
  • Quadrupedal Movement (QM)
  • Bar Traverse
  • 3 sets of 5: Box Jumps, Kettlebell Swings (alternating; NOT for time)

WOD (30-40 min):

Strength:

Press 8 sets of 3 reps at [50/60/70/70/80/80/90/90% of 1RM]

Met Con:

Box Jump at 24/20″ (Rx, Sc)
Hang Power Clean at 135/95# (Rx) and 115/75# (Sc)

For time…
-18 Box Jump
-18 Hang Power Clean
-30 Toes to Bar (Sc: Sit-up)
-18 Hang Power Clean
-18 Box Jump

Cool Down (5 min):

Mobility (5 min)

10 seconds (holds) or 5 rotations (circles) each; circles are both directions

Arms & Chest:

  • Rotations: Wrist Circles, Elbow Circles, Shoulder Circles, Arm Swings
  • Holds: Behind the Head Tricep Hold (both arms), Behind the Back Pull Down, Chest Flys

Core:

  • Rotations: Neck Circles, Waist Circles
  • Holds: Forward Bend & Back Extension (2 sets), Side Bends

Hips & Legs:

  • Rotations: Knee Circles, Hip Joint circles, Ankle Circles
  • Holds: Straight Leg bend (legs apart; both legs), Straight Leg bend (legs together)