WOD – Sun, Jul 23
Warm-up
072323 WOD (Time)
6 rounds for time of:
5 Rt single DB hang muscle cleans
5 Rt single DB hang cleans & jerks
5 Rt single DB push press
5 Lt single DB hang muscle cleans
5 Lt single DB hang cleans & jerks
5 Lt single DB push press
20 single DB plank pulls throughs 10/10
5/7 Cals bike
1 minute rest
DB weight: Men 50-35 Women 35-20
INTENDED STIMULUS
22:00 – 30:00
Can sub echo bike for: 100m run, 125m/150m sprint row
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS IS INTENSITY WITH MECHANICS, 1 EXCELLENT REP AT A TIME!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Coaches Choice