Prep
2 mins rolling out upper thoracic
:45 sec rolling out lats **each
#
Activation
10 Banded face pulls
10 banded upright pulls
10 vertical serratus punch on foam roller
#
Warm-up
3 Rounds **w/progression
200m row/increase pace/increase pace
10 push-ups/push-ups w/downward dog/burpees
10 ring rows/5 strict pull-ups/3-5strict C2B
–
7 Russian KB swings
5 Full KB swings
:12 sec bike sprint
5 BB push presses
5 Push jerks
x2
#
Mobility
Banded OH/shoulder distraction :40-:50 sec **each
15 PVC dislocates
Banded front rack stretch :40-:50 sec
15 PVC dislocates
#
Strength
A. Push jerk: build to a heavy 7 rep
(16 mins)
B. Jerk drives @110% of “A”: 3 sets x3-5 reps every 3 mins
#
Conditioning
Rowing
15-12-9
Cal row
Hang Snatch @115/83
–
55+: @95/63
–
Rest 5 mins
–
5-3-1
Legless rope climbs
40ft DB Front lunge @50/35 **Open standards allowed
–
55+:
LRC: 3-2-1
DBs@ 35/20
#
BE Complete
1. Tabata alt movements :20 sec on/:10 off
-5 HS shrugs (elbows locked out) + HS hold remaining time
-Ring support holds
x12 rounds total
2. vertical banded serratus punches on foam roller: 3 sets x12 reps
3. :90 sec rolling out glutes **each
4. :90 sec rolling out hip flexors
Strength 7rm push jerk 176
Jerk drives @198
Wodapalooza wod 3
21-15-9. 4rds
Pullups
Hspu
(18) goblet squats
Wanted to do pistols but this is what they programed
12:48
Strength: A. 165lb B. 185lb
Conditioning: Part 1, 7:33Rx, Part 2 9:50 doing 3,2,1 legless rope climbs (first time in a WOD) with 50lb DB.
Be Complete: Done