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WOD 210301 - MONDAY

WARM UP


Coach Stretch

Hip Mob

1 Round Burgerner Clean Warm-up

-then-

2 RDS

6 Goblet Squat to press out

10s Dead Hang + 5 Scap Pull Up

6 Sumo Inch worm to push up

4 Broad Jumps

 

Skill / Strength


4 x 6

Pause Front Squat

Build to moderate load

3 sec pause at bottom


Superset:

3-6 Strict/weighted Pull Ups

 

WOD

"CF OPEN 15.4"


AMRAP 8 MINS

3 HSPU

3 Cleans, 185/125#

6 HSPU

3 Cleans, 185/125#

9 HSPU

3 Cleans, 185/125#

12 HSPU

6 Cleans, 185/125#

15 HSPU

6 Cleans, 185/125#

18 HSPU

6 Cleans, 185/125#

21 HSPU

9 Cleans, 185/125#

... 24 HSPU, 9 Clean - 27 HSPU, 9 Clean ...

*continue following the same pattern



 

Post WOD Accessory:


50 Flutter Kicks



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