Friday April 11, 2025

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 v-ups

High knees (down & back)

10 Russian twists

Butt kicks (down & back)

10 wallball cleans

High toe touch (down)

Low toe touch (back)

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean

WOD

10 rounds:

1 lap (or 150m row)

4 hang power cleans

6 toes to bar

10 wallballs

F:  v-ups instead of toes to bar

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; heavy wallball