WOD Tuesday 09.17.2019

Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes of:
“A” Row or Bike
“B” 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks

Technique & Review:

TTB
– Knee Tuck
– TTB

Hang DB Clean & Jerk
– DB Shoulder Press x 4 reps/Arm
– DB Press Press x 4 reps/Arm
– DB Push Jerk x 4 reps/Arm
– Hang DB Clean & Jerk x 6 Alt reps

1-2 rounds of:
TTB or Knee Tuck x 3-5 reps
Dbl-Unders x 10-20 reps
Hang DB Clean & Jerk x 6 Alt reps
Row x 5 Cals
– Rest 60 seconds –

 

WOD

EMOM x 20 minutes
Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds
Min 4: Max Cal Row or Bike x 45 seconds
*Score is total reps after the 20 minutes.

 

*Comp & L3

Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (50/35)
Min 4: Max Cal Row or Bike x 45 seconds

*L2

Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (45/30)
Min 4: Max Cal Row or Bike x 45 seconds

*L1

Min 1: Max Knee Tuck x 45 seconds
Min 2: Max Dbl-Unders Attempts x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (35/25
Min 4: Max Cal Row or Bike x 45 seconds