Thursday February 16, 2023

Warmup

2:00 Bike/Row

10 PVC Pass Throughs

:20/Side PVC PNF Stretch

10 Lunges

10 WB Cleans

10 Russian Twists w/ WB

10 Dead Bugs w/ WB

Mobility

Banded Front Rack Stretch :30/Side

Calf Stretch :30/Side

Skill/Strength

Work up to a heavy 2 rep touch and go clean (no reset at the floor)

Full or power.  If you are new to lifting, just do single rep power cleans or hang power cleans.

WOD Primer

2 Rounds:

3 Toes to Bar

3 Hang Power Clean

10 Double Unders and Single Unders

WOD

Toes to Bar 9/12/15/18

Hang Power Cleans 18/15/12/9

Begin AND end with 100 double unders

F:  single unders; v-ups; light barbell

P1:  115/75

P1.5:  95/65; 75 DU

P2:  75/55; hanging knee raises; 50 DU

C:  135/95; 125 DU

Then (optional)…

AMRAP 4:

500m row

AMRAP burpees over the rower