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02.28.18 ‘Alverstone’

28
Feb

02.28.18 ‘Alverstone’

Warm Up:
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg
12 Alternating Cossack Squats
12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg
Rest as needed

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

then..  with an empty barbell

Clean warm up:
5 clean high pulls
4 tall cleans
3 muscle cleans
2 hang power cleans
1 squat clean

Skill: every 2:00 for 10:00
1 rep clean lift off
1 rep hang clean
1 rep squat clean
start with 55-65% and build

WOD
‘Alverstone’
7:00 ascending ladder
1 Power clean + 30 DUs/60 singles   165/110
2 power cleans + 30 DUs
3 power cleans + 30 DUs
*continue to add one power clean each round until time expires

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