workout of the day
03.15.2022
WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans
RX 185/125
INT/Masters 155/105
SC 115/75
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
Strength
1 hang power clean + 1 power clean + 1 jerk
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%
WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans
RX 185/125
INT/Masters 155/105
SC 115/75