"Hennessy's Revenge"(12.8.2010)

Some of the Vagabond Ladies hitting their Mobilization Movement before the WOD!!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Lunge Complex
High Hamstring Stretch Prep
Shoulder Extensions
Front Rack Position Mobilization
Coach B Warm-Ups
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Front Squat, 5 sets of 3
*Compare to March 13th and July 7th.*
B. “Hennessy’s Revenge”(3 Rounds for time):
15 Hang Power Cleans
15 Box Jumps
*Phase 1*
Hang Power Cleans @ 75/55
*Phase 2*
Hang Power Cleans @ 95/65
*Phase 3*
Hang Power Cleans @ 115/75
*Phase 4*
Hang Power Cleans @ 135/85
*All Phases 1-3*
Box Jumps @ 24/20
*Phase 4*
Box Jumps @ 30
III. Competitors Schedule Workout of the Day:
A. 5 Rounds of:
50 Double-Unders
10 Burpees
B. Front Squat, 5 sets of 3 reps
C.”Hennessy’s Revenge”
Post Weights Used and Time to Complete to Comments.