Wednesday, January 27
WOD
Warm-up:
10 Leg Swings
30 Shuffle splits
6 Reverse lunge w/ pause
8 Bird dog
6 Step ups
8 Curtsy lunge
6 Tuck jumps
30 High knees
8 Top down deadlift
6 Muscle clean
6 Power clean
WOD:
7 Intervals
7 Touch-n-go Power Clean (60-65% of 1RM)
14 Box jump (24/20″)
150m Run
Rest 1 minute
This should be about 2 minutes of work. If the first round takes longer than 2:15, scale the box jumps to 10 and the run to 100m.
Home WOD/Zoom:
7 DB Power clean
14 Box jump or step-up
150m Run, 175m row, 8-16 Cal assault bike or 20 mountain climbers + 20 high knees
Mobility:
1:00 Lying knee twist
