Monday, 7 February WOD

Warm-up

• 3:00 Bike –then– 2 Rounds
  • 10 Lunges (bw)
  • 5 Inch Worms + 1 Push Up
  • 10 Air Squats
  • 5 DB Tempo Strict Press (each arm)
  • 10 Hollow Rocks
  • 5 Tempo Goblet Squats
• -Front rack stretch
• -Couch Stretch
• Barbell Warm Up: (empty BB)
  • 5 High Hang Power Cleans
  • 5 Hang Power Cleans
  • 5 Low Hang Power Cleans
  • 5 High Hang Squat Cleans
  • 5 Hang Squat Cleans
  • 5 Low Hang Squat Cleans
  • 5 Tall Cleans (drop under the bar quick and work on fast Elbow turn around)

STRENGTH

• Record your best Front Squat 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.

From the ground. If you squat clean your first rep that counts as a front squat. Build up in weight as long as you’re able to maintain solid form and a strong position at the bottom of the squat.

METCON

• Complete as many rounds as possible in 15 mins of:
  • 5 Hang Squat Cleans, 185/125 lbs
  • 10 Strict Handstand Push-ups
  • 15 Sit-ups

Goal here is to stay moving and maintain the hang squat cleans unbroken as well as trying to keep consistent sets on the HSPU! Stay moving on the sit ups and use them to recover a bit and be ready for your next round. Scaling Options: Use a barbell weight that is moderate but that you can hold unbroken for 5 reps each time. Scale to kipping HSPU if needed or Double DB Push Press @50/35 lbs