Wednesday March 22, 2023

Warmup

2:00 Bike/Row

10 Jumping Lunges

10 Cossack Squats

10 Mountain Climbers

10 Glute Bridges

5 Situps w/ OH press (10# or 15# plate)

10 Plate Hops

10 Calf Raises

Mobility

Banded Front Rack Stretch :30/Side

Calf Stretch  :30/Side

BB Warmup

5 Shrug

5 High Pull

5 Hang Power Clean

5 Front Squat

Skill/Strength

Work up to a one rep max hang clean

Full or power.

WOD Primer

2 rounds:

4 Hang Power Cleans

4 Kip Swings

10  Double Unders or Single Unders

WOD

AMRAP 15:

Hang Power Cleans 3/6/9/12/15

Double Unders 10/20/30/40/50

Toes to Bar 3/6/9/12/15

Double Unders 10/20/30/40/50

Cap of 5 rounds.  If you finish write your time on the board.

F:  kb swings and medball v-ups 5/10/15/20/25 instead of hang power cleans and toes to bar; single unders

P1:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises; DU reps 5/10/15/20/25

C:  135/95