WOD – Sun, Jan 22
Warm-up
SPECIFIC WARMUP
HANG POWER CLEAN PROGRESSION AND BUILD UP | 10:00
10 hang clean pulls
10 hang clean muscle cleans
10 hang power clean
2 sets:
2 hang power cleans climbing
EMOM 6 (Weight)
2 hang power cleans
– Build to a heavy double.
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side
230122 WOD (AMRAP – Reps)
RX
On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (75/115 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
INTERMEDIATE
On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (65/95 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
BEGINNER
On a 1:30 clock x 5 sets:
10 hanging knee raises
10 deadlifts (55/75 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
<h3>INTENDED STIMULUS</h3><ul><li>:30 or more of hang power clean time.</li><li>Unbroken deadlifts and no more than two sets on the toes-to-bar.</li><li>10 or more unbroken hang power cleans in each set.</li></ul>
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
1 set:
10 alternating scorpion stretches
:30 plank hold (forearms)
10 supermans
:30 plank hold (hands)
1 set:
10 good mornings (empty barbell)
10 kip swings
10 alternating v-ups
10 kip swings with knees up
1 set:
10 deadlifts (clean grip) (empty barbell)
10 knees-to-armpits
10 deadlifts (mixed grip) (empty barbell)
10 toes-to-bar