Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats, 45/35
- pull ups
- push ups
- kb swing
- GHD
- sit ups
- hip extensions
WOD:
“Workout 12.5″
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/95 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Competitor mobility:
elbow compression mobility
front rack mobility
thoracic rolling with weight applied
heel cord mashing
hip capsule mob.
shoulder extension work
compare to 4/29/2011
Post total number of reps to comments