WOD WOD, June 23, 2023

WOD – Fri, Jun 23

Warm Up

3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Various banded pull aparts

1 set:
:30 row (easy pace)
10 shoulder taps
5 push-ups
5 groiners/side

1 set:
:30 row (moderate pace)
5-10 piked push-ups
5 scorpions

1 set:
:30 row (moderate pace)
5 kick-up + negatives

1 set:
:30 row (fast pace)
5-10 handstand push-ups
:30 row (fast pace)

SPECIFIC WARMUP

CLEAN AND JERK PROGRESSION
Setup / BB
5-7 front squats
5-7 squat cleans
5-7 push jerks
5-7 clean n jerks

WOD PREP

PRE-WORKOUT SKILL WORK

EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.

1 set:
5 handstand push-ups
5 clean and jerks (workout weight)
5 calorie row

062323 WOD (AMRAP – Rounds and Reps)

AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row

INTERMEDIATE

AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (75/115 lb)
Calorie row

BEGINNER

AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row

INTENDED STIMULUS

Most athletes should complete the round of 15+. Advanced athletes should get into the round of 21.

Maintain sets of 3 on the handstand push-ups.

Quick singles on the clean and jerks (5+ reps/1:00).

Cool Down

1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch