Monday, August 3
WOD
Happy Birthday Adam Jarboe & Taylor Dodd!
Warm-up:
2x Thru
3 Deep Squat Complex
6 Spiderman Lunge
9 Bootstrapper
12 Tuck-up
2x Thru
5 Muscle Clean
4 Front Squat
3 Tall Clean
2 Hang Power Clean
1x 2-Position Hang Squat Clean (same as WOD)
WOD:
A) Every 2:00 for 12:00 (6 sets)
2 Hang Squat Clean
(Mid Thigh + Above the Knee) Building.
B) FT:
21-15-9
Front Squat (135/95#, no heavier than 65% Part A)
T2B (Knee raise or 2-for-1 V-up)
9:00 Cap
Home WOD:
Dumbbells
A) 6 sets
Against a 1 minute clock:
2 DB hang squat clean
Mid Thigh + Above the knee with a front rack hold after each set
1 minute rest
B) As is
Bodyweight
EMOM x 21 (7 sets)
Minute 1: 6-10 Broad jump + tuck jump
Minute 2: 10-14 V-ups
Minute 3: 8-12 Jump squats or odd object goblet squat
Mobility:
2:00 Saddle
