Wednesday July 14, 2021

Warmup

2 Rounds

:30 Double or Single Unders

8 Scapula Push ups

8 Medball Clean

:30 Plank

Mobility

Child’s Pose 1:00

BB Warmup: Clean Grip

10 x Elbow Rotations

5 x Shrug

5 x High Pull

5 x Muscle Clean             

5 x Power Clean

5 x Front Squat

Skill/Strength

Clean 3x1

Full or power.  Go heavy, or just get warmed up for the workout.

WOD

AMRAP 5

20 double unders

10 pushups

5 power cleans

Rest 3 minutes

AMRAP 5

40 double unders

20 pushups

10 power cleans

Rest 3 minutes

AMRAP 5

60 double unders

30 pushups

15 power cleans

Your score is the total reps accomplished.

F:  dumbbell power cleans; box pushups; single unders

P1:  155/105 (round 1); 135/95 (round 2); 115/75 (round 3)

P2:  115/75 (round 1); 95/65 (round 2); 75/55 (round 3)

C:  185/125 (round 1); 155/105 (round 2); 135/95 (round 3); 10 handstand pushups (round 1); 20 ring dips (round 2); 30 regular pushups (round 3)