Wednesday, May 31
WOD
Happy Birthday, Rudy Baldus!
Warm-up:
10 Leg swing
3 Inchworm lunge w/ reach
8 Bootstrapper
8 Up down
8 Top down deadlift
6 Muscle clean
:10 Tuck hold
:10 Hollow hold
:10 Superman hold
3 position clean x 3
6 DB step up
WOD:
A) 3 position power clean (Mid-thigh+ at knee + floor)
Build for 4 minutes
then
EMOM x 10 perform one set of 3-position clean
*Focus on form over load
B) Every 2:30 for 10 minutes (4 sets)
:30 Hollow Rock (Scale to hollow hold, scale further by tucking one or both knees into chest)
16 DB Step-up (20/18″, choose a load that allows for unbroken sets)
:30 Superman hold (Scale to :30 of short holds w/ breaks in between each)
Mobility:
1:30 Pigeon
