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

-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

-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

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