"DISGRACE"
- WARM UP
- WOD
-
Post-WOD
HIP HALO
2 Rounds. . .
- 0:30 Lateral Steps
- 10 Standing Fire Hydrants (each side)
- 3 Pausing Squats (0:10 pause in the bottom)
[NO HIP HALO]
2 Rounds. . .
- 0:20 Glute Bridges
- 0:20 Hollow Body Rocks
- 0:20 Slow Air Squats
HIP STRETCHES
- 0:30 Active Spiderman
- 0:20 Static Spiderman
- 0:20 Runners Lunge
- 0:20 Half Kneeling Hamstring Stretch
- 0:20 Adductor Stretch
(all on one side then switch sides)
PART 1: BARBELL COMPLEX
- Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk
*Score = Heaviest Load
PART 2: "DISGRACE"
3 Rounds For Time:
- 10 Squat Cleans ( 61/43)
- 10 Push Jerks ( 61/43)
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Seated Quad Stretch
ACCESSORY
Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 80% 1RM
1 Set of Max Reps @ 85% 1RM
[Leave No Reps In The Tank On Max Set]