Thursday, 21 October WOD

Warm-up

  • 3:00 Row or Ski Into
  • 2 Rounds
    • 10 KB Hang Clean (light, 10 each arm)
    • 10 Push Ups on bench or box (regular push ups Round 2)
  • Barbell Warm Up: (empty BB) 2 Sets:
    • 4 Clean Deadlifts
    • 3 Low Hang Power Cleans (below knee)
    • 2 Hang Power Cleans (above knee)

STRENGTH

  • 10 rounds for time of:
    • 3 Power Cleans, 185/125 lbs
    • 10 Bar Facing Burpees
    • Rest 1 min

Power Cleans- moderate/heavy; touch and go Rest 1 min or alternate 1:1 with a parnter, 10 rounds each.

QUALITY

  • 3 rounds for quality of:
    • Handstand Hold, 30 secs
    • L-Sit Hold, 20 secs
    • 10 Romanian Deadlifts, pick load

Romanian Deadlifts- for quality, lighter weight Scaling Options: Scale power clean weights to something you can hold t&g with. Use a box to get in a handstand position if you’re not comfortable going on the wall yet for the accessory work.

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