Friday January 18th 2013

Catrina

WOD

A. Clean and Jerk, tech work
– Break down the movement. Cover set-up, receiving position and all three pulls of the clean. Drill proper mechanics with manageable loads before increase to max effort attempts.

B. Clean and Jerk
1-1-1-1-1-1

C. In teams of two, move through three stations trying to complete as many reps as possible of the following movements:
60 sec. Push-up
60 sec. rest
60 sec. Slipt clean (115/75)
60 sec. rest
60 sec. Toes-to-bar
60 sec. rest

– One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

Recovery/Mobility/Flexibility
5 Min/each- Hip mobility

2 Min – Hold pancake splits
2 Min/each – banded shoulder distraction with external rotation

Competitor WOD (team)

A. Muscle ups
5 x max Muscle ups, :30 rest between sets

B. OTM x 12
Odd: 3 Power Clean
Even: 40 Double unders

C. GHDSU
3 x 25 reps

D. 10 min Recovery Row

Slow and easy, no straps and no screen – flip it up or throw a t-shirt over it.