Wednesday July 12, 2023

Warmup

1:30 bike/row

5 No Pushup Burpees

10/side OH Press

5 Goblet Squats

5/side DB Thruster

10 Bird Dogs

10 Cat/Cows

Mobility

Downward Dog :30

Child’s Pose 1:00

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Hang Power Cleans

Skill/Strength

Work up to a heavy power clean double (not touch and go)

Rest briefly between reps.   

WOD Primer

2 Rounds:

3 Wallballs

3 Burpees

3 Hang Power Cleans

WOD

10 rounds:

9 wallballs

6 burpees over the bar

3 power cleans

20 minute time cap.

F:  light barbell hang power cleans

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125; heavy wallball

C+:  205/135