Monday, 16 January, 2017

Go ahead… tell me how you are too old, or out of shape, or some other excuse as to why you shouldn’t be here doing this. Tell yourself that it’s to early to get up, to hard to come in, it hurts too much… it’s not for you… Then remember that Carolyn is here. Go get some.

Workout of the Day:

Warm Up:

Tabata Jump Rope Drill Set

Joint Prep Routine

2 Rounds

20 second pike stretch to 5 pike compressions

45 seconds banded front rack stretch/side after each set

Skill:

Clean Progression

WOD:

16.2″ Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Cool Down:

Kettle Bell Psoas Smash (90 seconds each)

Overhead Rib Smash (90 seconds each)