Wednesday, February 3
WOD
Happy Birthday Su Yu!
Warm-up:
10 Leg Swing
5 Bootstrapper
10 Air Squat
20 Jumping Jax
10 Penguin jumps
5 Front Squat
10 Muscle clean
6 Spiderman lunge
4 Squat clean
Row 150 men/125m women or 30 Mountain climber
WOD:
A) 6 minutes to warm up to a moderately heavy squat clean
B) Each round for time, each against a 4 minute running clock:
Rnd 1: 12 Squat Clean @ ~50% of A
**300 men/250m women Row or 65 Mountain climber
Rnd 2: 9 Squat Clean @ ~65% of A
**75 DU (125 SU)
Rnd 3: 6 Squat Clean @ ~80% of A
300/250m Row or 65 Mountain climber
Rnd 4: 3 Squat Clean @ ~100% of A
75 DU (125 SU)
*Row/Mountain climber & DU should take roughly 60-75 seconds.
Home WOD/Zoom:
Sub DB squat clean: If you do not have the ability to increase load on squat clean then double the prescribed volume.
Mobility:
1:00 Lying knee twist
1:00 Happy baby
