WOD 210408 - THURSDAY

WARM UP


Coach Stretch

Squat Mob


200m run

-then-


2 RDS

instructor lead

Burgener Clean Warm-Up

Skill / Strength


4 Sets

1 Clean Grip Deadlift + 3 Clean Pull

Build to heavy set (~1RM Clean)


Superset:

6 Dumbbell Curls

WOD


For time

50 Wall Balls

400m Run

30 Power Cleans, 135/95#

200m Run

10 Front Squats, 135/95#

TC: 18 Mins

Post WOD Accessory


50 strict Pull-ups

scale: Ring Rows or modified pull-up

101 views0 comments

Recent Posts

See All

WOD 210803 - TUESDAY

WARM UP Coach Stretch Lats and Wrists / Front Rack Mob. 3 RDS 5 Med Ball Cleans 4 Cobra Burpees 6 Straight Leg KB Deadlift 5 Goblet Squat Skill / Strength 3 x 8 1 1/4 Front Squat Moderate / Light Supe

WOD 210802 - MONDAY

WARM UP Coach Stretch T-Spine & OHS Mob. 3 RDS 6 Sumo stance KB deadlift 5 Scap Pull Ups 6 PVC OHS 5 Pike Push Ups Skill / Strength 5 sets 2 Snatch Balance + 1 OHS Increasing light to moderate loads S

PARTNER WOD 210731 - SATURDAY

WARM UP Coach Stretch 5 AMRAP 5 Scap Push Ups 5 Hollow Rocks 5 Glute Bridge 5 Air Squats 20s Row/Ski Skill / Strength 5 Sets 1 Wall Walk + 4 Shoulder taps 3 Strict Half T2B + 10s Hanging L-Sit Partner