Friday April 7th, 2017
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Category: WOD

Friday April 7th, 2017

Warm up-

1.) Foam Roll

IT band, 60 seconds per side

Upper Back, 60 seconds per side

2.) 2 Rounds

3 Inchworms with a push up

3 kip swings + 1 pull up + 3 kip swings

10 V-ups

10 Band pull aparts

15 GHD hip EXt. or Barbell good mornings

Skill-

Power Cleans (10 Mins)

-Focus on form

*Build to your power clean working weight in 3-4 sets, do 2 burpee pull ups after sets 3-4

WOD-

On a 20 min clock:

5 Rounds

7 Power Cleans 185/125

8 Burpee Pull ups

*Part 1 capped at 15 mins

-With remaining time left in the 20 min clock:

1 RM Power Clean

*Example: if part 1 takes 10 minutes, you now have 10 mins left to build to your 1 RM. MOVE FAST!!

Post WOD-

 

:90 Foam Roll Upper Back

:60 Hamstring stretch

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