Monday 050
Warm-up: Jump rope or run for a few minutes before jumping into a warm-up of three sets of 15 light kettle bell or dumbbell squat cleans and 10 dips. Focus on warming up those shoulders and lower back. Emphasize depth in the squats and dips for the warm-up. Shoulder rotations with Cossack, hamstring and quad stretches are both a requirement for warm-up and cool down.
WOD: As Many rounds as possible of 5 - 2 Kettle bell or dumbbell squat cleans and 10 V-ups in 12 minutes. Aim for 35 to 55 lb dumbbells.
Strength: Weighted dips – 8 sets of 3 repetitions with the highest weight that good form can be maintained. Farmers walk with 3 / 4 bodyweight for 800 meters once the dips are finished. Ran out of time so I didn't get farmers walk done.
Endurance: Rest
Coach’s comments: Equipment needed – Dip bar, two 35 – 55 lb dumbbells or kettle bells and some fire in your gut. Complete the WOD first today if possible and try to split the workouts into two sessions an hour or more apart.
3… 2… 1… GO!