WOD

Tuesday, November 26th

11/25/2019

WARMUP:

 

AMRAP x 4 minutes:

 

8 Alternating Groiners

 

8 Jump Squats

 

8 Glute Bridge Ups

 

8 Tuck Ups

 

 

 

Power Clean Prep: 2 Rounds, 5 Reps each

 

Clean DL / High Hang Muscle Clean + Elbow Punches / High Hang Power Clean / Hang Power Clean / Below Knee Power Clean

 

Then – add light weight & perform 3 Power Clean (singles, NOT TNG)

 

 

 

Rope Climb Review: Jump & Grab / Box Clamp / Jump & Clamp / Clamp & Re-Clamp

 

 

 

STRENGTH/SKILL WORK:

 

ON A 8:00 RUNNING CLOCK:
Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box.

 

**Athletes should also be building up barbells for the clean.

 

WORKOUT:

 

E2MOM x 20 MINUTES:
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.

 

  

 

OPTIONAL FINISHER:

 

ON A 3:00 RUNNING CLOCK:
Accumulate Max Time in Elbow Plank