WOD – Mon, May 22
Warm-up
Burgner Clean warm up (Weight)
3x Jump and shrug
3x Jump and high pull
3x Muscle clean
3x High hang power clean
3x Tall clean
3x Jump and high pull
3x Muscle clean
3x High hang power clean
3x Tall clean
3×3 Unbroken power cleans loading to 70%
Power Clean (E2MOM for 10 minutes
3 unbroken power cleans
– Build to a load heavier than workout weight.
– Rest :45-1:30 between sets.)
3 unbroken power cleans
– Build to a load heavier than workout weight.
– Rest :45-1:30 between sets.)
WOD PRIMER
1 set:
30 double-unders
3 power cleans (workout weight)
– Cleans may be singles or unbroken.
052223 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
INTERMEDIATE
AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)
BEGINNER
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)
INTENDED STIMULUS
6-10 rounds.
Quick singles on the power cleans.
Double-unders and cleans each done in :45 or less.
Start with a sprint pace and hang on to it as long as possible.
Cool Down
1 set:
1:30 lacrosse ball foot/side
1:00 straddle stretch
8 sets Tabataof Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Calves hips shoulders
1 set:
1:00 jump rope
10 hamstring kick-ups/leg
10counterbalance plate squats
5 PVC front rack activation /side
– Perform any style of jump roping (singles, single-leg reps, backward, etc.)
1 set:
1:00 mixed singles and doubles
10 BP cosack lunges
10 good mornings (barbell or unweighted)
10 front squats
– Hold the bottom of each good morning and each front squat for :01.
1 set:
1:00 double-under practice