Wednesday October 16, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side Russian KBS

Butt kicks (down & back)

10/side upright row

High toe touch (down)

Low toe touch (back)

10 goblet squats

A-skip/regular skip (down)

Reverse lunge (back)

10 plank pull throughs

Side shuffle (down & back)

Mobility

Banded front rack stretch :30/side

Banded pigeon pose :30/side https://www.youtube.com/watch?v=IerpvmsMPr0

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang cleans

5 front squats

Skill/Strength

3 position clean (high hang > hang > floor)

Full or power.  4-5 reps at moderate weight, focusing on form.  Save your heavy reps for the WOD.

WOD

1 lap

1 power clean

1 lap

2 power cleans

1 lap

3 power cleans

1 lap

4 power cleans

1 lap

5 power cleans

2 laps

10 power cleans

3 laps

20 power cleans

Modify the run by rowing 150m for each lap.

F:  light barbell hang power cleans or 2x KB swings

P1:  155/105 (1-5), 135/95 (10), 115/75 (20)

P1.5:  135/95, 115/75, 95/65

P2:  115/75, 95/65, 75/55

C:  185/125, 155/105, 135/95 (or more)