Friday October 14, 2022

Warmup

1:30 Bike/Row

10/Side DB OH Press

10/Side DB Upright Rows

5/Side DB Hang Cleans

10/Side RDL

10 Kip Swings

Mobility

Wall Hinge Stretch :30

5/Side Hip Airplanes  https://www.youtube.com/watch?v=eQxroFOlXpw

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

5 Split Jerks

Skill/Strength

Work up to a one rep max clean and jerk

WOD

AMRAP 6:

15 toes to bar, followed by:

10/8 cal row or bike

5 deadlifts

Rest 4 mins

AMRAP 6:

15 toes to bar, followed by:

10/8 cals

5 shoulder to overhead

Rest 4 mins

AMRAP 6:

15 toes to bar, followed by:

10/8 cals

5 clean and jerks

The toes to bar is only done once per AMRAP.  Your score is the total reps accomplished (not including the toes to bar).

F:  double DB instead of barbell; v-ups instead of toes to bar

P1:  225/155 (deadlift); 115/75 (shoulder to overhead); 135/95 (clean and jerk)

P1.5:  185/125; 95/65; 115/75

P2:  135/95; 75/55; 95/65; hanging knee raises

C:  255/175; 135/95; 165/115