workout of the day
01.11.2022
WOD
"The Time is Now"
For Time
1-3-5-7-5-3-1
Power Cleans 185/135 135/95 95/65
2-6-10-14-10-6-2
Box Jump Overs 30/24 24/20
Warm Up
2 sets
8 yoga push ups
8 prone snow angels
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex
*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans
Mobility
A. banded ankle stretch x 30 seconds each side
B. banded lat stretch x 30 seconds each side
C. 3 each side inchworm + spiderman walk
WOD
"The Time is Now"
For Time
1-3-5-7-5-3-1
Power Cleans 185/135 135/95 95/65
2-6-10-14-10-6-2
Box Jump Overs 30/24 24/20
2 sets
https://www.instagram.com/p/CWl9npflNLM/
1. 10 each side clam shell side hip thrusts
2. 10 straight leg sit ups
3. 20 single leg alternating v-ups
4. 20 heel taps
5. 20 alternating deadbugs- legs only, slowly
6. 20 tall plank cross body mountain climbers
7. 10 ab roll outs- use a scooter or the barbell