Monday, August 10
WOD
Warm-up:
5 Deep squat complex
10 Air squat
10 Spiderman lunge
:20 Hollow hold
:20 Supermans
10 Reverse lunge
5 Yoga pushup
5 Muscle clean
5 Front squat
2-position power clean
2-position squat clean
WOD:
A) Every 2:00 for 12:00 (6 sets)
2 Hang Squat Clean
(Mid Thigh + mid kneecap) Building.
B) Every 2 minutes for 10 minutes
14-20 Jumping lunges (scale to reverse lunges)
7-14 Elevated push-ups (Elevate on a 45/25# plates)
Home WOD (if you don’t have a barbell to increase load):
EMOM x 24 (6 sets)
Minute 1: 2 (2-position power clean + 2-position squat clean)
Bodyweight 6-10 (Broad jump + tuck jump)
Minute 2: 7-14 Elevated push-ups (Elevate on a 45/25# plates)
Minute 3: 14-20 Jumping lunges (scale to reverse lunges)
Minute 4: Rest
Mobility:
1:30 Lizard
