Wednesday February 14, 2024

Warmup

1:30 bike/row

5 air squats + 10 squat jumps

10/side Russian KBS

10/side bent over row

10/side OH press

10 goblet squats

5/side thruster

10 plank pull throughs

15 Glute bridges

15 Banded pull throughs (red or blue band) https://www.youtube.com/watch?v=ZuKowDpVVXM

 

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

 

Skill/Strength

Work up to a heavy hang power clean

 

WOD Primer: 2 rounds:

5 wallballs

5 situps

5 KB swings

WOD

Wallballs 3/6/9/12/15/18/21

Situps 3/6/9/12/15/18/21

 

12 KB swings AFTER each round

 

F:  5-6 rounds; light KB

P1:  70/45

P1.5:  55/35

P2:  35/25

C:  heavy wallball; 9 hang power cleans (95/65 or 115/75) instead of KB swings

Jacque Hagen