10 Sep 14

Posted: September 9, 2014 by House of Bross in Workout
Tags:

Warm up
800M run
10 Strict press
10 Push up
10 Burpee
10 Box jump with high knee on box ea leg
10 Strict press with 2 sec hold at top

OH mobility
10 Shoulder rotations ea side. Hold ea position for 3 sec
10 kip swing arm straight. Swing not pull up
10 BTN press and stretch. Start with a Jerk grip and move in after 5

Strength
Push press
2×5 @ 60%
2×4 @ 70%
2×3 @ 80%
5×2 @ 87.5%
4×1 @ 95%

WOD
12 minutes as far as you can make it
1 Power clean + 1 push press
20 DU
2 of 1 Power clean + 1 push press
20 DU
3 of 1 Power clean + 1 push press
20 DU….
Each round you will add a set of Power clean and push press
165/115 Advanced
135/95 Intermediate
95/65 Beginner

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