Wednesday, January 22
WOD
Warm-up:
10 Banded passthrough
5 Yoga push-up
10 Band pull-apart
3 Inchworm lunge
20 Shoulder tap in plank
1 Wall walk-up
10 Lat pull
5 Kip swing
7 Muscle-clean
5 Strict pullup or 10 ring row
4 Kipping pullup or jumping pullup
7 Power clean
5 HSPU or pike push-up
2-5 C2B pull-up
WOD:
A) Every 2:30 for 12:30 (5 sets)
1 Power Clean (Building)
7-14 C2B pull-up (Scale to COB pull-up or ring row)
B) For time:
3 HSPU (Pike push-up or Seated DB press)
3 Power Clean (Rx-185/125, Scaled I-135/95, Scale II- 105/75, Scaled III- 75/45, no heavier than 75-80% of max)
6 HSPU
3 Power Clean
9 HSPU
3 Power Clean
12 HSPU
6 Power Clean
15 HSPU
6 Power Clean
18 HSPU
6 Power Clean
21 HSPU
9 Power Clean
*12 minute cap.
Mobility:
:30 Seated twist
:30 Archer
