Wednesday May 8, 2024

Warmup

1:30 bike/row

10 air squats

10 wallball cleans

10 Russian twists

10 Dead bugs with wallball

10 scapular pushups

20 line hops

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 front squats

Skill/Strength

Squat Clean

Work up to something heavy, or stay light and practice the movement.  Do power cleans > front squats in necessary. 

WOD Primer

2 rounds:

3 squat cleans

3 dips

3 pushups

10 single or double unders

WOD

Elizabeth

Squat Cleans (135/95)

Ring Dips

21/15/9

Modify the cleans by reducing the weight, or by doing power cleans > front squats (or just power cleans).

Modify the dips by doing matador or box dips.

No bands on the rings. 

Then (optional)…

AMRAP 7:

30 double unders

15 pushups

Modify the DU by reducing reps or by doing single unders.

Modify the pushups by doing box pushups or deficit pushups (45/25), or by doing 3-5 strict HSPU or wall climbs.