Monday, September 14
WOD
Warm-up:
10 Pass Throughs
10 Leg Swings
20 Jumping jax
10 Step up
7x thru of today’s complex w/ PVC
7 Yoga pushup
7 Superman
3x thru of complex w/ barbell
7 Burpee
While coach goes over WOD Wrist stretch :30 & Bottom squat 1:00
WOD:
6 minutes to build to 80% of 090920 complex Hang Power Clean + Front Squat + Jerk (push or split)
then
EMOM for 18 minutes (6 sets)
Minute 1: 3 HPCL+FS+Jerk
Minute 2: Max rep Box over
Minute 3: Rest
Home WOD/Zoom:
EMOM x 6
3 Goblet squat + Step up (R/L) + DB Push press (R/L)
B) EMOM for 18 minutes (6 sets)
Minute 1: 3-6 HPCL+FS+Jerk
Minute 2: Max rep Box over
Minute 3: Rest
Mobility:
1:00 Low Dragon
1:00 Puppy Dog
