Monday, August 31
WOD
Warm-up:
1x Thru
5 Deep Squat Complex
10 Spiderman Lunge
15 Jumping Jacks
10 T-Spine Opener (5/side)
5 Broad Jump
2x Thru (Empty Barbell)
5 Kang Squat
3 Tall Clean
1 Hang Squat Clean
*Add weight second time thru*
A)15 minutes to establish a 1RM Squat Clean
B) For time:
30 Front Squat (@65% of part A)
150 DU (300 SU)
*7 Min Cap.
Home WOD/Zoom (no barbell):
EMOM x 21 (7 sets)
MInute 1: 10-14 DB Step-ups
Minute 2: 7 1 1/4 DB Front Squat
Minute 3:25 DU (35-50 SU or Toe tap) + 10-16 Starfish sit-up
Mobility:
1:00 Pigeon
1:00 Child’s pose
