WOD – Sun, Jan 21
Warm up
LandMine Clean and Jerk (Weight)
E2MOM 8 sets x3 reps each side L-R
Increase weight over sets with good mechanics
“45” (Time)
RX Conditioning:
4 Strict pull ups
4 T2bar
5 DB Front squat 50/35 35/20 25/10
5 DB Push press
5/4 Bike sprint Cals
1:00 minute rest
6 Rounds:
Intermediate::
4 Strict pull ups
4 K2 above 90
5 DB Front squat 35/20
5 DB Push press
5/4 Bike sprint Cals
1:00 minute rest
6 Rounds:
Baseline:
4 K2 90
4 Jumping pull up strict decent
5 DB Front squat 25/15
5 DB Push press
5/4 Bike sprint Cals
1:00 minute rest
6 Rounds:
Goal is Unbroken “Quality ROM movements, pushing hard, recover and repeat.
Cool Down
3×12 Landmine rotation (Landmine Rotation)
*over and back is 1 rep.
3×12 Landmine strict press R-L side
*over and back is 1 rep.
3:00 Row or 3:00 bike
Dynamic Warm Up
Coaches Choice