Monday August 3, 2020

Monday August 3, 2020

Warm Up

Mobility: Banded Tricep Stretch  1:00/side   https://www.youtube.com/watch?v=ix5hXPPh8xQ 

3 Rounds:
6 Push-ups
:20 Chin-up Hold, modify by doing :20 static hang
8 Hang Cleans (w/ empty barbell or light DBs) 

Strength 

Power Clean & Push Jerk

Work to a heavy single for the day 

WOD

AMRAP 15
1 Round of Cindy*
1 Clean & Jerk
1 Round of Cindy
2 Clean & Jerk
1 Round of Cindy
3 Clean & Jerk
….continue to add 1 C&J rep after each round of Cindy 

*Cindy:
5 Pullups
10 Pushups
15 Air squats 

F:  Sub Ring rows for pullups and DB Hang Clean and Jerk
P1:  135/95
P2:  95/65
C:  Strict Pullups; 155/105 

Post-WOD Cooldown/Mobility (optional)

Pec Smash  1:00/Side

Banded Squat on Wall 2:00  https://www.youtube.com/watch?v=mafne7kCKAo

 Optional Workouts of the Week

#1

AMRAP 8
50 Double Unders
1 Round of Nate*

 *Nate:
2 Ring Muscle Ups
4 Handstand Pushups
8 KB Swings (70/55) 

#2

AMRAP 8
10 Air Squats
10 Burpees
2 Laps
20 Air Squats
10 Burpees
2 Laps
30 Air Squats
10 Burpees
2 Laps
….continue to add 10 air squats each round.