20211209

Warmup:

Grab light KB and med ball

200M run w/med ball

10 KB deadlifts

5 Cobra to Downward Dog

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Spider-Man lunge to Samson Stretch

50 Single Unders

5 Min Double Under practice

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Clean Pulls this cycle before we re-test out 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.

WOD:

15 Min AMRAP:

200M Run

25 Wall Balls (20/14)

30 Double Unders

35 Am. KB Swings (53/35)

Cardio to weight, to cardio, to weight…  That is the theme of today’s WOD.  Each section is a rep or distance scheme that should allow you to complete rather quick.  See if you can keep a good speed throughout the WOD!

Scaling Options:

Run -> 250M Row

Med Ball weight -> 14/10

DUs -> 60 SUs

KB weight -> 35/25

Cool Down:

Heel cord mash – 1-2 min per side

Video courtesy of WODdoc

 

Hamstring roll out – 1 min per leg

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