Today is a mini WOD within each round. The goal is to pace by leaving just a bit of energy left in the tank so that you find yourself with the ability to repeat your speed and rep choices as you go through the 5 rounds. The DB Clean and Jerks can be taken inside the legs our outside of the legs.
Warm Up:
50 Jumping jacks
________
1:00 couch stretch
:30 arm across body banded shoulder stretch each arm
1:00 banded lat stretch each arm
________
10 Scap pull up
10 Scap push up
10 Air Squat
2 rounds
_______
5 Medball squat clean
5 pull up
5 Double DB Deadlift
3 rounds
RXConditioning:
Wild West
20/15 Cal Row or Bike
10 DB Clean and Jerks (50/35lb.)
15 Wallball (20/14lb.) (10/9ft.)
20 Pull Up
For time.
Rest 2:00
5 rounds
Intermediate:
Wild West
20/15 Cal Row or Bike
10 DB Clean and Jerks (35/25lb.)
15 Wallball (14/10lb.) (10/9ft.)
20 Banded Pull Up
For time.
Rest 2:00
5 rounds
Baseline:
Wild West
15/10 Cal Row or Bike
10 DB Clean and Jerks (20/10lb.)
15 Wallball (10/6lb.) (9ft.)
15 Leg supported pull up or Ring Row
For time.
Rest 2:00
4 rounds
Half kneeling land mine single arm shoulder press
3×12
Superset with:
Dumbbell Cuban press
3×10 (light and great form)
