WOD 201229 - TUESDAY

Warm Up


Coach's Stretch

Hamstring Stretch


2 RDS

8 Tempo Good Morning (explosive coming up)

4 L/R KB Push Press

8 KB SDLHP

6 Windshield Wipers

30s Bike/Row (warm up pace)



Skill / Strength


3 Sets

4 Segmented Clean Pull


Superset:

8 L/R single leg glute bridge

Choose lighter loads. Focus on leg drive for power, explosive hips and shoulder shrug


WOD

"DT" EMOM (3RDS)


12 MINUTES

1: 8 Deadlift + Max Wall Sit

2: 8 Hang Power Clean + Max Plank Hold (elbows)

3: 8 Push Jerk + Max Hollow Hold

4: 10/8 Cal Bike or 12/9 Cal Row


Rx: 155/105#

Scale: 115/85#


Choose a weight that is challenging, but sustainable for the entire workout.


Post WOD Accessory:

100m Heavy DB Farmer Carry

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