12 days of xmas
or
Warm up
- Line drills
- 10 naked bar DL
- posterior chain foam roll
- 10 naked bar DL
- posterior chain foam roll
demo grace
Strength: (20 Minutes)
Tempo Sumo arms (wide) RDL TEMPO 3/2/2 FROM GROUND 3 SEC, HOLD 2 SEC,
2 SEC DOWN….NO DROPPING THE BAR
5×3@77.5%
2×5@50%
2×5@75%
5×3@77.5%
WOD 1 “GRACE”
For time:
30 Squat Clean & Jerk (155/105#)
add a 400 m run after every 10 reps if you want to put GRACE on steroids
Scaled
MW and/or Power Clean
or
devils press
Core: (Bonus Work)
8 Rounds:
8 V-Up
8 Hollow Rock
8 super man
Rest 30 Seconds