Wednesday January 3, 2024

Warmup

1:30 bike/row

10 plank shoulder taps

5 no pushup burpees

10 wallball cleans

5 no pushup burpees

10 hollow body rocks

5 no pushup burpees

10 dead bugs w/ wallball (modify by not using a wallball)

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

BB warmup

10 elbow rotations

5 high pulls

5 muscle cleans

5 hang power cleans

5 power cleans

Skill/Strength

Work up to a heavy power clean

WOD Primer

2 rounds:

5 toes to bar/hanging knee raises

5 burpees

5 power cleans

WOD

In 8 minutes:

20 toes to bar

25 burpees over the bar

10 power cleans

If you finish in under 8 minutes, rest the remainder of the time.

3 rounds.  Time each round.  Your score is your SLOWEST round.

F:  situps; light barbell hang power cleans or 15 kb swings

P1:  155/105

P1.5:  135/95; 15 toes to bar; 20 burpees

P2:  95/65; 15 hanging knee raises; 20 burpees

C:  185/125