10.15.2022 Partner WOD

Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell power cleans
5 barbell strict press
200m row/ski or bike

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.


WOD
"Small Pieces"

with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups

02.15.2022

Warm Up
2 rounds
250m row or bike
Shoulder taps x 10 each side
wall walk x 1
25 feet perfect stretch walk
10 KB sumo deadlifts
10 KB good mornings



Mobility:
A. prayer stretch on foam roller x 5 deep breaths
B. open book stretch x 5 each side
https://www.youtube.com/watch?v=9LJDGUulS_8 (video explains both foam roller stretches)
C. Modified pigeon with rotation x 5/side https://www.instagram.com/p/Bw3QhUwFm3z/ (last one here)
D. lumbar spine stability x 10 static raises each side


Strength
Deadlift week 12
deload
40%x5, 50%x5, 60%x5


WOD
"Triple Tuesday"

Five 3 Minute AMRAPs (19:00)
3 Deadlifts
6 C2B Pull Ups/ Pull Ups
9 Box Jump Overs 24/20"

*1 Minute rest between intervals

RX Men 1)225 2)275 3)325 4)275 5)225
RX Women 1)155 2)185 3)225 4)185 5)155

Int. Men 1)185 2)225 3)255 4)225 5)185
Int Women 1)125 2)155 3)185 2)155 5)125

Scaled Men 1)155 2)185 3)205 4)185 5)155
Scaled Women 1)105 2)125 3)155 4)125 5)105