WOD – Tue, Jan 17
There will NOT be a 715pm Class on Tuesday Janaury 17th. Plan accordingly.
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 6 sets climbing with mechanics
WOD PRIMER
2-3 sets:
3 strict weighted pull-ups
3 strict weighted dips
Finding workout start point
230117 WOD (Weight)
RX
7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets:
5 strict banded pull-ups
5 strict banded ring dips
<h3>INTENDED STIMULUS</h3><ul><li>Build to a heavy 5-rep of each movement.</li><li>Complete the dips immediately after the pull-ups.</li><li>E3MOM Lift once every 3:00.</li></ul>
Cool Down
2 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
1:00 seated hamstring stretch/side
1:00 foam roll quads
HEAVY STRENGTH DAY
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
wrist, front rack
5 AMRAP of:
10jumping jacks
10 cosak lunges on pole
10 scap retracts
10 push ups
MISFIT CLEAN COMPLEX2.0
2×1 BB
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
PARTNER UP