WOD

072720

By July 26, 2020 No Comments
Monday, July 27

WOD

Warm-up:
1x Thru
5 Deep Squat Complex
10 Spiderman Lunge
5 Yoga Push-up
10 T Spine Rotation
5 1¼ Narrow Stance Air Squat

2x Thru
5 Deadlift
4 Muscle Clean
3 Front Squat
2 Tall Clean
1 Hang Squat Clean
5 Burpee

WOD:
A) Every 2 minutes for 12 minutes (6 sets)
High Hang + Mid Hang Clean (Building)
Focus on proper positioning over load.

B) 10 minute AMRAP of:
1-2-3-4-5…Double Push-up DB Burpee (50/35#)
8 Single DB Step-Up after each DB Burpee (24/20″)

Home WOD:
If you do not have the option to build on part A
20 minute AMRAP of:
6 DB hang squat clean (Bodyweight 3 Roll to candlestick jumps)
1-2-3-4-5…DBL PU DB Burpee (Bodyweight DBL PU burpee)
8 Single DB step-up (8 odd object step ups)

Mobility:
1:00 Frog
1:00 Couch

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