Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch 

 

Warm up:

200m run

3 Short and Tight Kip Swings

15 Medball cleans

3 Short and Tight Kip Swings

15 Banded Pull Aparts

3 Long Kip Swings

15 medball sit-ups

200m run

 

Skill: Strict Pull ups (EMOM) clock set to 1:30 each period)

 

    -every 90 seconds for 5 rounds complete:

    -1 strict pull up + 2 wide grip strict pull up (outside shoulder width) + 3 strict chin ups-(under grip)

 

Scale: same hand positions, but do negatives using reps scheme: (1 + 1 + 2)

 

RX+: Add an L-sit to your 

 

WOD A: (12 min time cap)

Strength: Clean Complex

 

"Foundations Refresh"

2 rounds with empty bar:

3 squat cleans from pockets

3 squat cleans from knees

2 strict press

2 push jerks

2 split jerk

 

Then work up to a Heavy Single of the Complex in 12 mins.

 

Complex: 

Hang Squat Clean + Front Squat + Jerk (any kind of jerk)

 

WOD B: “East of Eden” 

(14 min cap)

40 Wall Balls

21 Clean and Jerks 95/65

30 Wall Balls

15 Clean and Jerks 135/95

20 Wall Balls

9 Clean and Jerks 185/125

10 Wall Balls

3 Clean and Jerks 225/145

 

(add one sec for every rep not completed)

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