Volume WOD =]
Warm Up
3 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Lying W-Y
Mobility
PNF lat stretch on floor
10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds
Specific
*Med Ball clean instruction*
We will go over the basic med ball clean as a principle of reaching extension, with the goal of this being a transfer of skill for the hang DB clean.
Then,
2 sets
5 DB hang squat clean
5 Push-up
Weightlifting
Not Today
Workout
For time
100 Alternating DB Hang squat clean @ 22.5/15
100 Push ups
Choose your own rep adventure
If you have a weight vest, wear it
TC:18 min
Score: Time
Scaling options
SC
10 rounds
10 Alternating Hang squat clean @ 15/12.5
8 Push ups
Fit
10 rounds
10 Alternating Hang squat clean @ Moderate 10 Hand Elevated Push ups
Accessories
7 Min Abs
Have fun with this one
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …