WOD – Tue, Jun 27
Warm Up
SPECIFIC WARMUP
ROWING TECHNIQUE
2 sets x :20 upright torso:
2 sets x :20 upright level hands:
2 sets x :20 fast puul slow return:
POWER CLEAN
3 rep BB BURGNER
3-5 sets: LOADING
3 power cleans
– Touch-and-go, building as desired.
Metcon (Calories)
RX
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row
INTERMEDIATE
EMOM 20:
Even minutes: 3 power cleans (105/155 lb)
Odd minutes: Max calorie row
BEGINNER
EMOM 20:
Even minutes: 2 power cleans (55/75 lb)
Odd minutes: 8 calorie row
Cool Down
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 sets:
10 banded pass throughs
2 burpees
10 alternating soldier kicks
2 burpees
10 banded pull aparts
2 burpees
10 alternating hamstring scoop stretches
2 burpees