Monday, 7 March WOD

Warm-up

  • 1:00 Row
  • 10 Single Leg KB deadlifts (each leg)
  • 5 Inch Worms + 2 Push Ups
  • 1:00 Row
  • 10 Squat Jumps
  • 5 Scap Pull Ups + 5 Kip Swings
  • 1:00 Row
  • 10 KB Good Mornings
  • 5 Pull Ups + 5 Push Ups
  • 15 Banded Pull Aparts
  • -Front Rack Stretch
  • -world’s greatest stretch (10/side)
  • Barbell Warm Up: (empty BB)
    • 5 Clean Deadlifts
    • 4 Hang Muscle Cleans
    • 3 Hang Power Cleans
    • 5 Clean Deadlifts
    • 4 Hang Power Cleans
    • 3 Low Hang Power Cleans

Strength

Power Clean 3-3-3-3-3 Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Start at 70% 1RM and work up to 80% 1RM. So small jumps, all reps are singles.

METCON

  • Complete as many rounds as possible in 14 mins of:
  • 60 Row Calories
  • 50 Toes-to-bars
  • 40 Wall Balls, 20/14 lbs, 10/9 ft
  • 30 Cleans, 135/95 lbs
  • 20 Muscle-ups

Scaling Options: Scale to knee to elbows, knee raises or just kip swings if needed. Use a medball weight that you can keep sets of 15+ with. Power Cleans weight should be light in order to keep quick singles. For the muscle ups scale to bar muscle ups or 20 Burpee Pull Ups or ring rows if needed.

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