Mobility: ROM WOD: “All Day Every Day”

 

Warm up: 

400m run

12 Squats Jumps

12 Band pull aparts

10 Push ups

5 Dips

 

"Foundations Refresh"

2 rounds with empty bar:

3 power cleans from pockets

3 power cleans from knees

3 Front squats 

 

 

Skill: HSPU work

2 rounds:

  1. 20 sec Plank Hold on hands with feet elevated (12”)
  2. 10 sec Hand Stand hold 

 

Then HSPU Negatives:

EMOM x 5

    -While in a HS, take 7 seconds to lower your head to touch the floor, then do a kipping HSPU back to the top position.

 

  • Goal is 2-3 reps per min. 
  • Scale: Use a riser as needed to get up to 3 reps
  • RX+: Deficit HSPU negatives 

 

Strength: Bench Press

50% x 7

60% x 5

70% x 2 x 5

60% x 8

 

WOD 1: "Toy Story"

9 min AMRAP:

12 Box Jumps 24/20

9 TTBs

2 Cleans and Jerks 135/95, 155/105, 175/115, 195/125, 215/135, 225/145, 235/150, 245/155

 

(after each round, increase the weight of the clean and jerk as indicated above)

(Any type of clean is acceptable)

 

Rest 3 mins

 

WOD 2: “Toy Story 2”

For Time:

21 Lateral Burpee Box Jump-overs

Comment