WOD – Tue, Jan 3
Warm-up
MISFIT CLEAN COMPLEX 2.0 (Weight)
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
climb in weight with good mechanics only.
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
climb in weight with good mechanics only.
E2MOM 12 Minutes
230103 WOD (Time)
RX
For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (125/185 lb)
INTERMEDIATE
For time:
30 chest-to-bar pull-ups
30 shoulder-to-overheads (105/155 lb)
BEGINNER
For time:
45 ring rows
30 shoulder-to-overheads (55/75 lb)
<h3>INTENDED STIMULUS</h3><ul><li>Complete in 10:00 or less.</li><li>Chest-to-bar pull-ups done in under 5:00.</li><li>Shoulder-to-overhead load should allow for 7+ reps at a time.</li><li>Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.</li></ul>
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
30: chin over bar hold
30: squat hold in bottom/use pole
30: bar hang hold
30: squat hold in bottom/use pole
3 sets of:
10 front-to-back leg swings, each leg
10 high knees in place
10 slow air squats
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
MISFIT CLEAN COMPLEX2.0
2×1 BB
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk