Wednesday October 2, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10/side upright row

10/side front raise https://www.youtube.com/watch?v=B6e5b8SY64g

10/side lateral raise

5/side split squat

5/side kickstand squat https://www.youtube.com/watch?v=Ux3Z2vt8kLg

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang cleans

Skill/Strength

Work up to a heavy 3 position clean (high hang > hang > floor)

Then, 3-4 reps at 80%-90%, focusing on technique

WOD

9 hang power cleans

12 box jumps

30/24 cals

9 hang power cleans

12 box jumps

30/24 cals

9 hang power cleans

12 box jumps

30/24 cals

9 hang power cleans

12 box jumps

60 situps

9 hang power cleans

12 box jumps

One set of cals at each machine.  The cals and situps can be done in any order but must be done in their entirety (for example, ski/situps/bike/row or situps/row/ski/bike). 

Coordinate and/or stagger start so that everyone has access to the ski erg.  Larger classes can modify by doing slam balls instead of ski.

F:  light barbell

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 or more; 40 GHD situps