150120

Pre-Wod:
Mobility:
Squat Routine 2.0
Shoulder Warm-Up

8 min EMOM:
Odd: 3 Ring Dips (Full external Rotation) Sub: Ring Dip Support
Even: Snatch Balance + 2 OHS

Workout of the day for Tuesday, January 20th, 2015:

A.
20 Min AMRAP (For Max Load & Total Rounds):
3 Rounds (without dropping the bar) of:
• 1 Power Clean
• 1 Front Squat
• 1 Jerk
• 1 Back Squat
• 1 Jerk
Then, 12 Chest-2-Bar

B.
Lvl3: Weighted OH Pistols
Lvl2: Pistol Progression
Lvl1: Weighted Kossack Squat with KB

Pistol Progression:
• Two Legged Deck Squat
• One Legged Eccentric Deck Squat with KB Support, 2 Foot Return
• One Legged Deck Squat with KB
• Eccentric Pistol With KB, 30 Second Hold at Bottom & Switch Feet
• One Legged Deck Squat without KB

 

Post-Wod:
90 Second Couch for the shoulder

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