Thursday, July 4, 2019
WARM UP – MOBILITY
5 mins dynamic
Big BB warmup
*15 mins for warmup, start WOD A by 20 mins*
WOD A
2 POWER CLEANS + 2 FRONT SQUATS + 2 SHOULDER TO OH
Must be completed as an UB complex
E2MOM x 7 sets (14 mins)
2 Power Cleans + 2 Front Squats + 2 Shoulder to OH
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-Work in the 60-75% range of your max C&J, we aren’t trying to max out here, work on cycling the bar with perfect technique, NO FAILED REPS!
WOD B
Alt. EMOM x 12 mins ( 4 sets of each)
1) 5 D-ball over shoulder
2) 5-10 Handstand push-ups
3) 30-50 Double unders
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-HSPU’s can be strict or kipping
-No more than 40 secs per exercise
ACCESSORY
3 sets, easy pace
15-20 GHD hip extensions
15-20 Banded shoulder press
5×5 Crossover plyo reverse fly’s
