Friday March 21, 2025

Warmup

10 cals bike, row or ski

10 Cossack squats

10 squat jumps

10 wallball cleans

10 Russian twists w/ wallball

10 dead bugs

:30/side plank

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 tall cleans

5 power cleans

5 front squats

Skill/Strength

Work up to a heavy power clean

WOD

10 power cleans

20 wallballs

15 power cleans

30 wallballs

20 power cleans

40 wallballs

You must also complete 30/24 ski cals at any point during the WOD.

Stagger start so everyone has access to the ski erg.  Large classes can substitute a different device if necessary, or do ball slams.

F:  reduce reps; double DB power clean or light barbell

P1:  155/105 (10), 135/95 (15), 115/75 (20)

P1.5:  135/95, 115/75, 95/65

P2:  115/75, 95/65, 75/55

C:  185/125, 155/105, 135/95; heavy wallball; 40/32 ski cals