Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (9 min cap):
200M Run
Max Set Strict Pull-Up (minimum 7)
7 Good Morning
7 Front Squat
7 Behind The Neck Push Press
7 Narrow Grip OHS
Bent Leg Hamstring Pulses (1 min/side)
15 PVC Passthrough
Lacrosse Ball Pec Smash (2 min/side)
15 PVC Passthrough
Skill: “DT”
Workout of the Day for Monday, September 25th, 2017:
For Time:
1 Mile Run*
3 Legless Rope Climb**
45 Deadlift 135/95-lb @ 55% Max Jerk
3 Legless Rope Climb
40 Hang Clean
3 Legless Rope Climb
35 Front Squat
3 Legless Rope Climb
30 Jerk
*Scale the Run to be Sub 8:30 min
**Progressions:
• 3 Rope Climbs
• 6 Strict Pull-Up, or Ring Row
• 12 Kipping Pull-Up
“After Party”:
4 Rounds:
10 Glute Ham Raise
20 Side-Plank Reach Through (each side)*
30 Sec. Plank
*Put a Band In-Between two J-Cups to add resistance.
Sweat Sessions Workout for Monday, September 25th, 2017:
800M Run
15 Pull-Ups
45 Double KB Sumo Deadlift
15 Pull-Ups
40 DB Hang Clean
15 Pull-Ups
35 DB Front Squat
15 Pull-Ups
30 DB Push Jerk
800M Run