WOD

Friday, November 22nd

11/21/2019

WARMUP:

 

Junkyard Dog Warmup

 

P1: L-Sit on the floor w/ arms extended in a T

 

P2: 10 reps, 1 rep = jump over one arm, jump over legs, jump over other arm

 

*switch and repeat so each goes 1x

 

 

 

P1: Hold in bottom of a pushup, P2 jumps over, perform pushup & hold plank as P2 crawls under

 

P2: 10 reps, 1 rep = jump over, crawl under

 

 

 

BB Prep: 3 Rounds x 3 reps each

 

Shrug / Shrug High Pull / Muscle Clean / Clean Drop / Hang Power Clean

 

 

 

 

 

EXTENDED WARM-UP:
ON A 10:00 RUNNING CLOCK:
Build Load & Refine Technique for Workout

 

 

 

WORKOUT:

 

Benchmark "THE CALI BEAR" (tested 3/6 & 7/26)

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:
3:00 Slow Bike
3:00 Foam Rolling