Warm-up
3x for each+ 40 yard Jog after each
Inchworm
High Knees
Butt Kicks
Lunges
Strength 5/3/1
OH Press
65% x 5
75% x 5
85% x 5+ (Max Reps)
Dips- 10 x 3
Pull-ups- 3 x Max Reps (1 Min Rest)
WOD- Scale as Required
In-Season
On the Minute
Perform 3 Power Cleans on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 Power Cleans
Off-Season
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups
Josh Brown- 65# OH Press; Power Clean WOD- 65#
ReplyDeleteCoach Jason- 175# OH Press; The Volkswagen 205#,185# and RR. My arms were fried after the OH Press, the Ring Dips, and the Max rep pull-ups. Stalled on Round 2 and had to drop the weight to 185#.