Monday, 14 February WOD

Warm-up

• 1:00 Row
• 10 Cossack Squats (each side)
• 10 KB Strict Press (holding kb upside down)
• 10 Squat Jumps
• 10 Leg Swings (each leg)
• -World’s greatest stretch (10x side)
• -Couch stretch (0:30 each side)
• -0:30 Squat Hold + 5 Tempo Air Squats
• -Front Rack Stretch
• Barbell Warm Up: (empty BB)
  • 5 Clean grip deadlifts
  • 5 Tall Power Cleans (no hip hinge, just pull elbows to the ceiling and drop under the bar)
  • 5 Pause Front Squats
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Hang Squat Cleans

STRENGTH

Hang Squat Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Build up each set to find a heavy triple for today!

METCON

• 50-40-30-20-10 reps, for time of:
  • Row Calorie
  • Wall Ball, 20/14 lbs

Pick one of the two movements to focus on, I would suggest trying to keep the wall balls unbroken or big sets and find a good pace on the row to recover for the first few calories after the wall balls Scaling Options: Use a medball weight that allows you to keep at least 15-20 reps unbroken at a time! Time Cap: 20 mins