06.26.2021 Partner WOD

Warm Up
400m jog
10 Jefferson curls
10 yoga push ups

Primer
Every Minute on the Minute for 5 Sets, complete this Positional Complex:
1 Segment Power Clean (2sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean

directly into - one continual clock

Every Minute on the Minute for 5 Sets Complete this Intensive Complex
1 Power Clean
1 Front Squat
1 Clean Pull
1 Power Clean


WOD
"Willow"
partners
You Go I Go
30 rounds
6 TTB
5 hang power cleans 135/95 95/65 75/55
4 back squats 135/95 95/65 75/55
3 lateral burpees over the bar

*partner needs to complete a full round before switching

04.16.2021

Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power clean x 6
barbell front rack reverse lunges x 4/side
barbell strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII


Strength
Strict Press
5-4-3-3-2
start at your 55-60% and build load across the reps

Primer
6:00 EMOM
1 hang clean pull
1 high hang power clean
1 hang power clean
build load starting at 60%

WOD
"Make my Day"
3 rounds for time
15 hang power cleans 135/95 115/75 95/65
10 TTB or sub hanging knee raises
5 devil's press 50/35 35/20

08.02.19

Warm Up

2 rounds:

200m run
10 light DB single arm high pulls/side
1 arm overhead carry x 50 feet/side
10 x shoulder taps
5 x yoga push ups - move from plank position to a updog position, back to a downdog and then plank


Mobility:

A. ankle/hip opener x 1:00- hold onto the rig post in a deep squat. Move side to side, forward and back getting the ankles and hips warm.
B. thera band x 10 each movement: face pulls, lat pull downs and T's, Y's I's
C. death march x 20 steps with light weight- stretch the hammies.


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

5 sets of the Complex for warm up
1 hang clean pull
1 hang squat clean
1 clean pull
1 squat clean
set 1- 50%
set 2- 55%
set 3-5 65%

Skill: clean
Take 20:00 to find a new 2 RM clean


WOD 9:00 time cap
3 RFT
10 feet handstand walk- sub 20 feet scooter walk
15 x TTB - sub hanging knee raises
20 x wall balls- men and women to the 10 foot target