WOD – Mon, Jan 9
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
Push Press (For load: E2MOM
Push press
5-5-3-3-3-1-1-1-1-1
Push press
5-5-3-3-3-1-1-1-1-1
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
)
PARTNER UP
Take from rack 3-3-3-1-1-1-1-1
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
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
2sets 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
PARTNER UP