Tuesday September 15, 2020

Warm Up

Mobility: Banded Knight Stretch 1:00/Side  https://www.youtube.com/watch?v=lfOYGZN2TxU 
15 Banded Sumo Squat  https://vimeo.com/439756617
10 Banded Russian KBS   https://www.youtube.com/watch?v=PN9dppWJcGQ 

Then…
Jog 2 Laps/150m Row
20 Duck Walks
20 (Total)Twisted Mountain Climbers (Modify by doing regular Mountain Climbers)
20 DB Cleans 

Strength/Skill
Front Rack Lunges (Barbell or DB) 

On the 2:00 x 5 Sets:
Set 1 – 14 Forward Lunges (7/side)
Set 2 – 12 Forward Lunges (6/side)
Set 3 – 10 Forward Lunges (5/side)
Set 4 – 8 Forward Lunges (4/side)
Set 5 – 6 Forward Lunges (3/side)

WOD
For Time:
3 Laps Run, 21 Burpees
3 Laps Run, 15 Burpees
3 Laps Run, 9 Burpees
1 Lap Run, 9 Power Cleans 
1 Lap Run, 15 Power Cleans
1 Lap Run, 21 Power Cleans 

F:  Cut the number of laps if needed; DB Hang Cleans
P1: 115/75 
P2:  95/65
C:  135/95

Post-WOD Cooldown/Mobility (optional)
Pigeon Stretch 1:00/Side (Use band or box for more of a stretch)
Plank Challenge! Hold a plank for as long as possible