Monday May 18th
Warm-up:
400m Run.
Mobility:
Lax Ball Shoulders – 1min each side, Figure 4 on Wall – 1 minutes each leg.
Warm-up:
3 Rounds of Clean PVC Drill (1st round PVC – 5 reps each, 2&3 Lighter DB – 5 reps each per side)
Part 1:
Clean & Jerk, Thruster Warm-up. 3 Sets of 5 DB C&J, 5 DB Thrusters. Building to WOD weight. Rest 2 minutes between *If doing SA, do 3R/3L
Part 2:
40 Abmat Sit-ups, 40 DB Clean and Jerks, 400m Run
40 Abmat Sit-ups,
40 DB Thrusters, 400m Run.
Scale:
SA DB C&J, Thrusters => 25 Reps per side, Run => 500/450m Row, 1200/1000m Bike
Notes:
If doing SA C&J and Thrusters alt every 5 reps. If your weight is heavier work in manageable sets to get through them as quickly as possible.
Cooldown:
Pigeon Stretch, Snow Angels.
Alternative:
Warm-up:
400m Run.
Mobility:
Lax Ball Shoulders – 1min each side, Figure 4 on Wall – 1 minutes each leg.
Warm-up:
3 Rounds of 5 Shrugs, 5 High Pulls, 5 Cleans, 5 Jerks (1st round PVC, 2&3 empty BB)
Part 1:
Clean & Jerk, Thruster Warm-up. 3 Sets of 5 C&J, 5 Thrusters. Building to WOD weight. Rest 2 minutes between.
Part 2:
40 Abmat Sit-ups, 40 Clean and Jerks, 400m Run
40 Abmat Sit-ups,
40 Thrusters, 400m Run. RX 95/65, L2 75/55, L1 55/35.
Scale:
Run => 500/450m Row, 1200/1000m Bike
Notes:
If doing SA C&J and Thrusters alt every 5 reps. If your weight is heavier work in manageable sets to get through them as quickly as possible.
Cooldown:
Pigeon Stretch, Snow Angels.
Express:
Mobility:
Lax Ball Shoulders – 1min each side, Figure 4 on Wall – 1 minutes each leg.
Warm-up:
3 Rounds of Clean PVC Drill , 5 Thrusters, 100m Run (1st round PVC – 5 reps each, 2&3 Lighter DB – 5 reps each per side)
Part 2:
40 Abmat Sit-ups, 40 DB Clean and Jerks, 400m Run
40 Abmat Sit-ups,
40 DB Thrusters, 400m Run.
Scale:
SA DB C&J, Thrusters => 25 Reps per side, Run => 500/450m Row, 1200/1000m Bike
Notes:
If doing SA C&J and Thrusters alt every 5 reps. If your weight is heavier work in manageable sets to get through them as quickly as possible.
Cooldown:
Pigeon Stretch, Snow Angels.
