top of page

WOD 201208 - TUESDAY

WARM UP

Coach's Stretch

Wrist and Shoulder Mobility


3 RDS

5 Med Ball Clean

5L/R Bird Dogs

3 strict pull + 3 kipping pull up

30 DUs / SUs


 

Skill / Strength

Clean Complex

5 Sets

1 Power Clean

1 Front Squat

1 Hang Squat Clean

70-75% or moderate-heavy load

*choose weight you can do unbroken sets


 

WOD

E3MOM FOR 15 MINS

10 Thruster, 95/65#

4 Ring Muscle Ups (scale: Bar MU)

50 DUs


Modified:

2:1 Pull-Ups/Ring Rows or C2B

2:1 SUs

90 views0 comments

Recent Posts

See All

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli