Graced

December 14, 2016

 

Training Wednesday - Thursday

 

Warm-up:  4 rounds with an empty bar - 7 deadlift, 7 hang power clean, 7 shoulder to overhead.  1 samson stretch per leg after each round, holding for 10s.

 

WOD:  "Grace"

 

A classic workout, Grace is simple yet deadly.  30 reps seems short but gets very long about half way through.  Great times are sub 2:30, time cap 12 min.

 

Rx:  30 Clean and Jerks for time (95/135)

 

TG:  Scale to hang, bar weight scaled as needed

 

FG1:  55-65/75-95

 

FG2:  75/115

 

 

Cash Out:

 

Rotating E90s for 3-4 rounds of everything - unbroken sets of 6-12 pullups, 10-20 pushups, 10-20 ttb or double crunch, 10-20 lunges.  Add weight or difficulty as needed. 

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