Monday, May 24
WOD
Happy Birthday Adam Toren!
Warm-up:
10 Leg swing
4 Inchworm pushup lunge
10 Iron cross
10 Scorpion
2x thru w/ empty barbell
3 Front squat
3 Top down deadlift
3 Hang power clean
3 Hang squat clean
5 Double pushup burpee
3 Deep squat complex
WOD:
A) EMOM x 10
Clean deadlift + Hang power clean + hang squat clean
Build the first 3 minutes then keep same load across for remaining sets.
B) EMOM x 10
7 Wallball at the start of every minute (20/14#)
Max pushups for the remainder of the minute.
Record total pushups completed.
Home WOD:
A) EMOM x 10
Max broad jump x 3
then DB deadlift + hang power clean + hang squat clean
B) EMOM X 10
8 Alternating single arm DB thruster at the start of every minute
Max pushups in the remainder of the minute.
Mobility:
:30 Cat cow
:30 Happy baby
1:00 Lying knee twist
