WOD Tuesday 10.08.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Cat Camel x 10 reps

Warm Up:

AMRAP in 4 minutes
6 Jump Sqauts
8 KB Swings
10 Ring Rows

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps
– Power Clean x 5 reps

Every 2 minutes x 3 sets
5 Wall Balls
3 Power Cleans
*Build to workout load.

WOD

5 rounds for time:
30 Wall Balls
6 Power Cleans (185/135)

 

*Comp

5 rounds for time:
20 Wall Balls (30/20)
6 Power Cleans (225/155)

*L2

5 rounds for time:
20 Wall Balls (20/14)
6 Power Cleans (135/95)

*L1

5 rounds for time:
15 Wall Balls (Scale as needed)
6 Power Cleans (95/65)