WOD – Wed, Feb 8
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
SPECIFIC WARMUP
2set:
5 GHD hip extensions BB Good mornings
5 strict sit-ups
230207 WOD (Time)
RX
5 rounds for time:
30 hip extensions orBB good morning
30 strict sit-ups
BB 35/45 15/35 PVC/15#
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds for time:
15 BB good morning or floor hip extensions
15 strict sit-ups
<h3>INTENDED STIMULUS</h3><ul><li>15:00-20:00.</li><li>Complete each round in 4:00 or less.</li><li>Controlled reps that focus on quality movement and target the posterior chain.</li></ul>
Cool Down
2 sets:
1:00 couch stretch/side
1:00 Z 90-30 hip /side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
6 “T” push-ups
8 alternating cossack squats
10 DB goblet squats
1sets: PVC
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