Tuesday March 12, 2024

Warmup

1:30 bike/row

10 lunges

10 jumping lunges

10 cossack squats

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded overhead press

10 banded upright row

10/side banded lateral raises https://www.youtube.com/watch?v=yfNg5sFndbw

10 kip swings

4 negative pullups

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

BB warmup

10 good mornings

10 elbow rotations

5 high pulls

5 tall cleans

5 hang power cleans

5 push press

5 split jerk

Skill/Strength

Work up to a moderately heavy rep of the following complex:

2 hang cleans + 1 push press + 1 jerk

If you’d like to go heavier, modify to:

2 cleans + 1 jerk

WOD Primer

2 rounds:

4 pullups

3 hang power cleans

2 shoulder to overhead

WOD

AMRAP 14:

8 pullups

6 hang power cleans

4 shoulder to overhead

Cap of 9 rounds.  If you finish, write your time on the board. 

F:  ring rows; light barbell or double DB

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  4 muscle ups (ring > bar) instead of pullups