Friday August 11, 2023

Warmup

1:30 bike/row

10/side DB OH press

10/side DB Bent over row

5/side DB Hang clean

5/side DB Thuster

10 Dead bugs

10 Cat/cows

Mobility

Wall hinge stretch :30

BB Warmup

10 Elbow rotations

5 Shrugs

5 High pulls

5 Hang cleans

5 Split jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

2 Rounds:

3 Strict pullups

3 Situps

3 Wallballs

3 Clean and jerks

WOD

2023 CF Games Event 2 (BHCF version)

10 clean and jerks

25 pullups

50 situps

75 wallballs

50 situps

25 pullups

10 clean and jerks

F:  20 kb swings instead of clean and jerks; ring rows; air squats instead of wallballs

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125; chest to bar pullups; 25 GHD situps (each time); 100 wallballs