Tuesday, December 15
WOD
Warm-up:
10 Leg Swings
5 Inchworm
3 Deep Squat Complex
150m Run
W/ an empty barbell
8 Top down deadlift
6 Muscle Clean
4 Front Squat
2 Power Clean
10 Hollow Rock
10 Superman
WOD
A) Every 1:45 minutes for 8:45 (5 sets)
4 Front Squat w/3 sec hold in bottom
*From ground
B) For time:
21 Power Clean 115/80, Rx+ 135/95
150m Run
15 Power Clean
150m Run x 2
9 Power Clean
150m Run x 3
* 12 min cap
Home WOD/Zoom:
A) EMOM x 8 minutes
4 DB Front Squat w/ 3 sec hold on bottom.
B) For time:
21 DB Power Clean (50/35#)
150m Run
15 DB Power Clean
150m Run x 2
9 DB Power Clean
150m Run x 3
* 12 min cap
Mobility:
1:30 Lying knee twist
