Friday August 14, 2020

Friday August 14, 2020

Warm Up

Mobility:  Couch Stretch 1:00/Side

Banded External Shoulder Rotation 10/arm  https://www.youtube.com/watch?v=0I9oDUSoiEg

1 Round:
1 Bear Complex
10/side Windmills (no weight or light KB)  https://www.youtube.com/watch?v=ITSmgn_BQgY
1 Bear Complex
20 Burpees
1 Bear Complex
15 Ring Rows 

Bear Complex = 1 Pwr Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

Strength

Clean Complex

EMOM 10
1 Clean + 1 Hang Clean + 2 Front Squats

*Full or Power

WOD (Strict 16-minute time cap)
100 Double Unders
21 Pullups
21 Power Cleans
75 Double Unders
15 Pullups
15 Power Cleans
50 Double Unders
9 Pullups
9 Power Cleans 

F:  Single Unders; Ring Rows; DB Hang Cleans
P1:  135/95
P2:  95/65
C:  Full Cleans 155/105 

Post-WOD Cooldown/Mobility (optional)

Calf Roll-out 1:00/Side
Frog Stretch 2:00