Monday, 31 January WOD

Warm-up

  • 2 Rounds
    • 2:00 Row
    • 10 Hollow Rocks
    • 10 Single Leg KB Deadlifts (each leg, light)
    • 10 Tempo Goblet Squats
    • 5 Inch Worms
  • Barbell Warm Up: (empty BB)
    • 5 Clean Deadlifts up to knee
    • 5 Clean Pulls
    • 5 Hang Muscle Cleans
    • 5 Front Squats
    • 5 Low Hang Power Cleans
    • 5 Front Squats
    • 5 Hang Squat Cleans

STRENGTH

  • Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Take the bar from the floor, a squat clean counts as your first front squat rep. Work up each set to a heavy set of five from the floor.

METCON

  • Teams of 2 – For time:
    • 100 Bar Facing Burpees
    • 100 Toes-to-bars
    • 100 Hang Power Cleans, 135/95 lbs
    • 50 Bar Facing Burpees
    • 50 Toes-to-bars
    • 50 Hang Power Cleans, 135/95 lbs

Complete in teams of 2. Scaling Options: Scale to knee to elbows or knee raises if needed. Use a barbell that is relatively light, you should choose a weight to keep quick sets of 10 unbroken. Time Cap: 25 mins

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