Thursday, 6 February 14

Thursday, 6 February 14

Mobility: Shoulders, ankles, hips


Overhead squat EMOM (unscored):
6 rounds
– 40 sec ME overhead squats (or split squats)
– 20 sec rest
Goal: try to increase/match reps for every round


3×12 of:
A) Good mornings, light to medium heavy weights
B) Strict V-ups (w. 2 sec toe touch)


“Complete 6 rounds of:
Max Rep Hang Power Clean (48/28) – 30 seconds
Rest 30 seconds
Max Rep Pushups (to plates, no handrelease) – 30 seconds
Rest 30 seconds
Score=total reps”


Good WOD (lots of anaerobic lactic work). 200 reps is a good score to aim for (females 180). Nice combo of strength and EMOM as well (light but challenging for skill learning)

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