WOD 25th Jan 2013

24 Jan WOD 25th Jan 2013

Warm Up: 400m Run + Mobility + 5 x HSPU 10 x Ring Rows 15 x V-ups

Strength: Muscle Up Progressions / HSPU Progressions

WOD: 5 RFT

25 x Hip Shoots

20 x Hollow Rocks

OLYMPIC LIFTING

WU – Passovers, shoulder stretches for rack position, hips for squat depth

(5 min)

DRILLS – Stand to Position 1

Hit and Catch (power)

Hit and Catch (squat)

Jerk from catch position

Jerk from catch position with recovery (front foot, back foot)

Clean set up (position 2 and 3)

Slow pulls from setup, looking to pinpoint positions

(15-20 min – don’t rush – look to improve technique)

WORK – Build to heavy complex

Power clean – Clean – Push Jerk – Split Jerk

Choose a core movement and do 100 reps