Daily WOD for Monday 2-12-2018

WOD

Feb 11, 2018

 

Metcon: Weight gets lighter each round on the power cleans and should be a weight you can do in 1-3 sets from the get-go. Rotate the arms a bit more to manage the forearm fatigue.

Warm Up:
2 Rounds :30 of each: Burpees – Spidermans – Step ups on Box – Push Up to Down Dog w/ Foot Pedals –  Box Jumps – Walking Samson

THEN 5 of each w/ a BB: Good Mornings, Bk Sq, Elbow Rotations, Strict Press, Deadlifts, Fr Sq

Mobility:

1:00 Front Rack Stretch – 1:00 Pigeon, ea side – 1:00 Iron Cross Hold on each side

Skill:
1) Row – Review Form
2) Burpee Box Jump Overs – Popping vs. Pushing/Cadence
3) Power Cleans – Review Form and warm up to Metcon 1st weight

Metcon – 4 Min AMRAPs:

  • 27/21 Cal Row
  • 21 Power Cleans (L1 115/75 RX 135/95)
  • 15 Burpee Box Jump Overs (24/20)

*4 min Rest

  • 27/21 Cal Row
  • 21 Power Cleans (L1 95/65 RX 115/75)
  • 15 Burpee Box Jump Overs (24/20)

*4 Min Rest

  • 27/21 Cal Row
  • 21 Power Cleans (L1 75/45 RX 95/65)
  • 15 Burpee Box Jump Overs (24/20)

 Coach Link

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