WOD – Thu, Jun 8
Warm Up
SPECIFIC WARMUP
HANG SQUAT CLEAN
5 deadlift shrugs
5 power cleans
5 front squats
2×5 hang squat cleans loading
Power clean + 1 Front squat (Weight)
E2MOM for 10 Minutes
Build to a heavy power clean + front squat.
– Rest :30-1:00 between sets.
Build to a heavy power clean + front squat.
– Rest :30-1:00 between sets.
Build across sets with good mechanics
WOD PRIMER
1 set:
3 hang squat cleans (workout weight)
3-5 kipping pull-ups
3 hang squat cleans (workout weight)
1-3 bar muscle-ups
1 set:
5 hang squat cleans
3 bar muscle-ups
060823 WOD (Time)
RX
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
INTERMEDIATE
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups
BEGINNER
6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups
INTENDED STIMULUS
8:00-12:00.
Hang squat cleans in 1-2 sets.
Bar muscle-ups in 1-2 sets.
Complete the first 3 rounds each in 1:30 or less.
Cool Down
Accumulate:
3:00 minutes bike row ski-erg
1:00 banded shoulder stretch/arm
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 sets:Tabata style
:20 push-ups + 2 shoulder taps
:20 kip swings
:20 BP counterbalance squats
:20 BB hang power clean