workout of the day
10.05.2020
WOD
"Boat Load"
250m row or 600m bike or 200m run
8 squat cleans 95/65
250m row
6 squat cleans 135/95
250m row
4 squat cleans 155/115
250m row
2 squat cleans 185/135
Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 scap pull ups
5 empty barbell tall cleans
Strength- 3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed
A. banded lat rows x 8-10/side
B. Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side
C. power clean + squat clean x 3 sets build each set ending at 65-70%
WOD
"Boat Load"
250m row or 600m bike or 200m run
8 squat cleans 95/65
250m row
6 squat cleans 135/95
250m row
4 squat cleans 155/115
250m row
2 squat cleans 185/135
Cool down
1:00 seated forward fold
1:00 child's pose
1:00 each side Samson stretch