“GOUKEN” WOD 5/18/17

WARM UP:

400 M. Run or Row 

2 Rounds

10 Pass Throughs 

10 Good Mornings 

10 Clean Pulls

10 Front Squats 

5 Push Jerks + 5 Split Jerks

Then:

Mobility

SKILL:

3 Rounds (At a Walking Pace)

10 DB Tricep Extensions

10 Reverse Bicep Curls

10 Banded Tricep Pull Downs w/ pull apart

Burn out set of Forearm Curls

LIFT:

EMOM 10

1 Clean Complex + 1 Split Jerk

*1st Pull to High Hang Position, hold for 2 sec. then Full Clean + Jerk

**Start at 65% and work to 80%.

WOD:

“GOUKEN”

For Time:

25 Cal. Row

25 Clean & Jerks (135/95) (115/75) (95/65) (75/55)

20 Cal. Row

10 Rope Climbs 

15 Cal. Row

15 Ring Muscle Ups

*Sub. Ring Dips for MU accordingly.