Wednesday March 21st, 2018
Comments: 0
Category: WOD

Wednesday March 21st, 2018

Warm up-

2 Rounds

200m run or row

5/5 Windmills

10 Goblet squats

15 Russian swings

*Use ‘a light load on the first round and a moderate load on the second round.

Then:

Power Clean Progression

1) 5 Clean grip deadlift to mid-thigh

2) 5 Deadlift + shrug 3

3) 5 Muscle clean

4) 5 1/4 Front squat

5) 5 Hang power clean from mid-thigh

6) 5 Power clean

Skill-

3 sets of 3

High Hang Muscle Clean

*Build in Weight

Followed by…

Every :30 for 8 Sets (4:00)

1 Power Clean

*Stay between 70-85% of 1RM Power Clean

WOD- 

Tabata Push Press 95/65

Tabata American KB swings 53/35

 

Tabata Push Ups

Tabata SDLHP 95/65

*Stay at each station for 8 rounds straight, no rest between stations.

*Score is total reps

Post WOD-

3 Rounds

8 Snatch Grip Hip Ext.

8 DB Z Press

:30 L-sit

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