Tuesday February 7, 2023

Warmup

2:00 Bike/Row

10 Squat Jumps

10/Side OH Press

10/Side Upright Row

5/Side Hang Clean

5 1 1:4 Air Squat

10 Hollow Body Swings

Mobility

Prayer Pose on Box 1:00

Pigeon Pose on Box :30/Side

BB Warmup

5 Shrugs

5 High Pull

5 Muscle Cleans

5 Hang Cleans

5 Front Squats

Skill/Strength

3 position clean (high hang > hang > floor)

Work up to a few heavy reps of the complex.  Or use light weight and focus on technique.

WOD Primer

2 Rounds:

3 Strict Pullup or  2 Negative Pullups

3 Box Jumps

3 Hang Power Cleans (empty or light BB)

WOD

10 rounds:

7 pullups (odd rounds) / toes to bar (even rounds)

5 box jumps

3 power cleans

F:  ring rows; v-ups or situps instead of toes to bar; 6 kb swings instead of power cleans

P1:  155/105; chest to bar pullups

P1.5:  135/95
P2:  115/75; jumping pullups; hanging knee raises

C:  165/115; 4 bar muscle ups instead of pullups

C+:  185/125 or more; 30/24 box; 4 ring muscle ups instead of pullups