WOD Friday 03.06.2020

Mobility:
3-Pos Shoulder Stretch
90/90 Hip Rotations

Movement Prep:
PVC Pass Throughs x 10 reps
Banded Double External Rotations x 10 reps
Banded Squats x 20 reps
Deadbugs x 5 reps/Side

Warm Up:

EMOM x 6 minutes
Min 1: 15 Plate Hops + 8 Alt V-Ups
Min 2: 5 Ring Jump to Supports + 10 Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Ring Dip
– Jump to Support & Hold
– Lockout Support & Hold
– Dip Support
– Slow Lower

6 minutes to Build to Workout Weight
4 Squat Cleans
3 Dips
– Rest as needed b/t sets –

  •  Athletes should be picking a weight they can perform TnG go reps or quick singles on the Squat Cleans from start to finish.
  •  Ring Dips should performed in sets of 5 reps or more every set. Scale reps or band tension as needed to allow for quick sets and rest throughout the workout.

WOD

” Elizabeth ”
For time:
21.15.9
Squat Cleans (135/95)
Strict Ring Dips

*L2

For time:
21.15.9
Squat Cleans (95-115/65-85)
15.12.9
Strict Ring Dips

*L1

For time:
15.12.9
Squat Cleans (75-95/45-65)
Banded Dips or Push Ups