Wednesday June 21, 2023

Warmup

1:30 Bike/Row

10 Air Squats

10 Wallball Clean

10 Dead Bugs w/ Wallball

10 Plank Taps to Wallball https://www.youtube.com/watch?v=Oxm_JOm3dhM

10 Scapular Pullups

 

Mobility

10 Squat to Stand

:20/Side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

 

Skill/Strength

Back Squat 3-4x8

 

Or use this time to get warmed up for the WOD.

 

WOD Primer

2 Rounds

4 Hang Power Cleans

3 Front Squats

2 Strict Pullups or 2 Negative Pullups

WOD

Hang Power Cleans

Front Squats

Pullups

1-10

 

F:  kb swings instead of hang power cleans; kb goblet squats instead of front squats; ring rows

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; bar muscle ups (1-5), chest to bar (6-10)

C+:  ring MU instead of bar

Jacque Hagen