Warm-up:

Run or Row

Crossover Symmetry

Inch worms Down

Duck walk back (heels on the ground)

15 Hollow Rocks

10 Yoga Push Ups1

10 scorpions

Pigeon Stretch each side

15 squats

 

Strength:

Take 15 minutes to build to today’s heavy Clean & Jerk

 

WoD:

Every minute, on the minute, for 15 minutes (15 sets):

3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

 

Accessory:

Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

 

Mobility:

Lax Shoulders/Glutes/Plantar

Roll Posterior

Banded Shoulders

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TUESDAY 20210125

January 25, 2021

MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021