WOD

Wednesday, March 6th

03/06/2019

WARMUP:

 

General Warmup (8:00)

 

1 Round each:

 

P1: 2:00 Bike @ EZ effort

 

P2: AMRAP of 10 Air Squats + 10 Groiners + 5 Broad Jumps

 

1 Round each:

 

P1: 2:00 Bike @ moderate effort

 

P2: AMRAP of 5 Pushups + 5 Piked Shoulder Taps (each) + 5 Scap Pullups

 

 

 

Barbell Warmups:

 

Power Clean:

 

7 Deadlifts

 

5 Shrug High Pull (bar close, elbows high)

 

5 High Hang Muscle Clean (strong turnover, high elbows)

 

5 Hang Power Clean (hip drive, strong landing position)

 

5 Power Cleans (driving up with the chest, full extension of the hips)

 

Jerk:

 

5 Strict Press (straight bar path overhead, head through, lockout)

 

5 Push Press (powerful hip drive)

 

5 Push Jerk (hip drive, landing under bar with arms locked out)

 

Clean & Jerk:

 

3 reps 1 Power Clean + 1 Push Jerk

 

 

 

EXTENDED WARMUP:
10:00 to Build Load & Refine Technique for Workout

 

 

 

WORKOUT:
THE CALI BEAR
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)(155/105)
**Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

 

 

 

COOL DOWN: FOAM ROLLING

 

3:00 Focus on Upper Back and Shoulders
3:00 Focus on Quads and IT Band