WOD – Thu, Feb 23
Warm-up
SPECIFIC WARMUP
CLEAN REVIEW
10 high hang muscle cleans
10 high hang powercleans
5 deadlift shrugs
10 powercleans (big hip extension)
10 powercleans (shrug FAST pull under)
WOD PREP
LOADING
EMOM 5:
5 quick single power cleans
– Gradually increase loading to first working set weight.
Power Clean (E2MOM
RX
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
RX
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
<h3>INTENDED STIMULUS</h3><ul><li>9 total heavy sets, building to a heavy single or new PR.</li><li>Athletes will lift once every 2:00 for quick singles every set; no touch-and-go reps.</li></ul>
FINNISHER (Checkmark)
7 Minute at a talking pace
Row
Bike
Ski Erg
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.