WOD – Wed, Feb 1
This week starts 615p OLY on Monday's and Regular WOD at 615 on Thursdays.
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.
6 Sets Every 90 seconds at 75%
Climb with technique ONLY
Front Squat (7 sets for load:
5 front squats)
5 front squats)
E2MOM climbing with mechanics
PARTNER UP
Cool Down
Accumulate:
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
2 sets:
6 “T” push-ups
8 alternating cossack squats
10 DB goblet squats
1sets: PVC
10 PVC front rack stretch
10 PVC front squat
10 PVC pass throughs.
MISFIT CLEAN COMPLEX2.0
2×1 BB
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk