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Thursday 1/5 WoD

4
Jan

Thursday 1/5 WoD

SKILL/STRENGTH
Clean with 3 Count Pause in Squat 2RM
*Once you have found your 2RM, then perform 2 singles with 2RM weight
(TIMECAP: 20:00)

Notes: Make sure that the pause is a full three count. Do not touch-and-go.

WOD
AMRAP 10:
25 AbMat Sit-ups (or 20 GHD)
10 KB American Swings (32kg/24kg)

SCALING GUIDE
KB Swings:Goal is to complete each round in 90 seconds or less.
MOD1: Scale load accordingly

EXTRA WORK:
1) Row
2:00 @ 22-24 s/m + 2:00 @ 24-26 s/m + 1:00 @ 26-28 s/m
then 8x125m @ 38-40+ s/m, rest 2:00 between efforts
then 1000m @ 22-24 s/m

2) Bro Session
3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)

Notes: All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.  Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM

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