MONDAY 150413

Warm-up:

Row 500m

Crossover symmetry

15 leg swings

15 squats

Bear crawl down

Backwards bear Crawl back

10 push ups

10 GHD sit-ups

Barbell:

Every two minutes, for 20 Minutes (10 sets)…

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

WoD:

For time…

Row 1000 Meters

20 Hang Power Cleans (185/125 lbs)

100 Double-Unders

Mobility:

Mash calves/Achilles

Roll posterior

Lax to glutes

Categories: Uncategorized W.O.D.

SATURDAY 20210123

January 22, 2021

January 21, 2021

January 20, 2021