Wednesday
Warmup/Mobility)
6-8 mins Dynamic: Agility Ladder + Dynamic lower body on the way back
60 secs per arm, Gas Pedal/Int. Rotation against wall
60 secs per arm, Banded Bully Stretch
WOD A) 5 Rounds for time:
6 Power Cleans 135/95lb (No more than 2 touch’n’go sets first round, weight should NOT be maximal)
12 Burpees (Scale to 7-10 reps to keep your intensity if you really struggle with these)
200m Run
WOD B) 2 Rounds:
10-20 GHD Hip Extensions
60 secs Weighted Plank
8-10 ATYT’s
8-10 W’s
