GW WOD 080817 – “FIBONACCI FINALS”
“THIS WEEK, WORKOUT START AT 7:00 PM”
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up ( PVC – Empty Bar )
STRENGHT
A) Power Clean
2×3 #65%
B)Clean Pull
3×3 #75%
CONDITIONING
Directly from the games
“FIBONACCI FINALS”
Men
5-8-13 reps of:
Deficit Handstand push-ups
Deadlifts #92
Then, 30 mt OH lunge #24
Women
3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
Deadlifts #55
Then, 30 mt OH lunge #15
ACCESSORY WORK
EMOMx10
8 TTB + 8 Alternate 1-arm DB snatch – you choose the weight