WOD – Wed, Mar 1
Warm-up
SPECIFIC WARMUP
DB HANG POWER CLEAN PROGRESSION
5 DB lower to above the knee + stand
5 DB stand + shrug
5 hang muscle cleans
5 hang powercleans
WOD PREP
2rounds:
5 DB hang power cleans
25′ DB front rack walk
– Add weight if needed till at working weight if not already.
230301 WOD (Time)
RX
4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
INTERMEDIATE
4 rounds for time:
400-m run
12 DB hang power cleans (25/35 lb)
50-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
BEGINNER
4 rounds for time:
200-m run
20 DB hang power cleans (10/15 lb)
100-m DB front rack carry (10/15 lb)
– Use two DBs for all movements.
<h3>INTENDED STIMULUS</h3><ul><li>12:00-17:00.</li><li>Light DB load and large sets.</li><li>Athletes should finish DB movements in 1-2 sets for the entire workout.</li><li>Move at a faster pace than a walk on the carries.</li></ul>
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
20 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 steps of bear crawl
3 sets
100-m run
10 DB deadlifts
10 alternating plank shoulder taps
– Increase pace of the run each round.