Tuesday October 25, 2022

Warmup

300m Row

2 Rounds:

8/Side RDLs

10 Russian KBS

:30 Single Under or Double Unders

Mobility

Banded Front Rack Stretch :30/Side

Banded Knight Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

Skill/Strength

3 position clean (high hang > hang > floor)

Full or power.  Work up to something heavy, or use light weight and focus on technique.

WOD

1000m row

25 double unders

15 power cleans

50 double unders

10 power cleans

75 double unders

5 power cleans

100 double unders

F:  light barbell hang cleans or kb swings 25/20/15 instead of power cleans; single unders

P1:  135/95

P1.5:  115/75

P2:  95/65; DU reps 15/30/45/60

C:  1500m row; 165/115

C+:  185/125