workout of the day
03.02.2022
A DAY AT THE RACE
Time Cap 13
10 Power Cleans
20 Cal Bike
30 Single DB S2OH
40 Burpee Over 20" Box W/ Single DB
30 Single DB S2OH
20 Cal Bike
10 Power Cleans
Power Clean Weights
MRx: 185 | MInt + MMst: 155 | MSc: 135
WRx: 125 | WInt + WMst: 105 | WSc: 85
Dumbbell Weights
MRx: 70 | MInt + MMst: 50 | MSc: 50
WRx: 50 | WInt + WMst: 35 | WSc: 35
Warm Up
cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups
Primer
2 sets
8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet
Strength
Deadlift week 14
70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+
WOD
Gameday
A DAY AT THE RACE
Time Cap 13
10 Power Cleans
20 Cal Bike
30 Single DB S2OH
40 Burpee Over 20" Box W/ Single DB
30 Single DB S2OH
20 Cal Bike
10 Power Cleans
Power Clean Weights
MRx: 185 | MInt + MMst: 155 | MSc: 135
WRx: 125 | WInt + WMst: 105 | WSc: 85
Dumbbell Weights
MRx: 70 | MInt + MMst: 50 | MSc: 50
WRx: 50 | WInt + WMst: 35 | WSc: 35