Daily WOD for Monday 1-29-2018

WOD

Jan 28, 2018

 

Metcon: Beacuse the slowest round is your score, do not come out 100% on Rd 1. Try to make the DT complex nearly unbroken and keep your run times consistent. Ask yourself “what’s the maximum speed I can perform each round without slowing down?”

Warm Up:
400m Run Then: 5 Push Up to Down Dog w/ Foot Pedals, 5 Samson (ea), then 3 of each, then 1 of each

5 of each w/ a BB:
Good Mornings – Bk Sq – Elbow Rotations – Strict Press – Stiff Legged DL – Fr Sq

Mobility:
1:00 Wrist Stretch – 1:00 OH Stretch on Wall

Skill:
1) Deadlifts – Reverse Grip (to fight fatigue)/Lats/Transition
2) Hang Power Cleans – Stance/Land
3) Push Jerks – Forearms/Jump&Drop

Prep:
1 Rd- 200m Run, 3 DL, 3 HPC, 3 Push Jerks
Add weight and repeat

WOD – 5 Rds on the 4:00:

  • 400m Run
  • 1 Rd DT (L1 115/75 RX 135/95)
  • DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
  • Score = Slowest Round

Coach’s Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle