WOD – Wed, Jan 25
Starting in February the Monday 615pm WOD will now be an Olympic Lifting Class. Striking is being cancelled and replaced with a 615p WOD on Thursday's.
Warm-up
MISFIT CLEAN COMPLEX 2.0 (Weight)
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
climb in weight with good mechanics only.
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
climb in weight with good mechanics only.
6 Sets Every 90 seconds at 75%
Climb with technique ONLY
WOD PRIMER
2 sets
4 T2Bar/ hanging knee raises/ situp
4 hang clean n jerks
4 cal row
230125 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 20:
8 toes-to-bars
10 hang clean and jerks (65/95lb)
12/14 calorie row
INTERMEDIATE
AMRAP 20:
8 hanging knee raises
10 hang clean and jerks (55/75 lb)
12/14 calorie row
BEGINNER
AMRAP 20:
8 sit-ups
10 hang clean and jerks (35/55lb)
12/14 calorie row
<h3>INTENDED STIMULUS</h3><ul><li>9-12 rounds.</li><li>Longer, moderate skill, pacing-focused workout.</li><li>Complete the BB work in 2 sets or less.</li><li>Complete most rounds of TTB in 2 sets or less.</li><li>Maintain a quick but consistent pace on the rower.</li></ul>
Cool Down
1 set:
1:00 saddle stretch
1:00 banded seated hamstring stretch/sde
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
30: chin over bar hold
30: squat hold in bottom/use pole
30: bar hang hold
30: squat hold in bottom/use pole
1-2 sets: PVC
10-row strokes, arms and hips only, legs stay straight
10 PVC front rack stretch
10 PVC front squat
10 PVC pass throughs
MISFIT CLEAN COMPLEX2.0
2×1 BB
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk