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10.26.17

26
Oct

10.26.17

Barbells for Boobs event this Saturday

Warm up starts at 8:30am.  Athlete briefing at 9am. 

If you like, bring some food to share!  Enjoy the community.  Raffle prizes after wod.

 

Warm Up:
2 rounds of:
300m row/bike/run
10 bent over rows with empty barbell
10 good morings
10 push press

Mobility:
4 position wrist stretches
upper body band warm up – 10 reps of each exercise

Skill:
Jerk from behind the neck
5 sets of 3 reps @ 75% 1RM jerk

Clean warm up
2 sets of 3 reps- first set empty barbell, 2nd set no more then 95/65
clean grip RDL
clean high pull below the knees
muscle clean
front squat
hang power clean
clean below the knee

WOD
4 RFT
20 renegade rows with DBs 35/20
15 hang power cleans 135/95
3 rope climbs
rest 2:00
18 renegade rows
12 hang power cleans
2 rope climbs
rest 2:00
16 renegade rows
9 hang power cleans
2 rope climbs
rest 2:00
14 renegade rows
6 hang power cleans
1 rope climb

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