[embed]https://www.youtube.com/watch?v=TCoywIXVhgo[/embed] Mobility: Fix your clean with this simple internal rotation drill. Warm Up 3 rounds: 10 lunges w/ pass thru 10 PVC front squats 5 front rack Sotts press 5 box jumps Strength 12 minute EMOM: Hang clean x 2 Increase weight every 4 minutes. No heavier than 80%. Gymnastics Prep…
Warm Up 8 minutes: 50 single unders 5 strict pull ups 10 good mornings 10 overhead squats Hero WOD “Lumberjack 20” For time 20 deadlifts (275/185) Run 400m 20 KBS (70/53) Run 400m 20 overhead squats (115/75) Run 400m 20 burpees Run 400m 20 C2B pull ups Run 400m 20…
Team WOD for stroke awareness “BE FAST” In teams of 3 35 minute AMRAP 800m run as a team Then Partner 1: Max calorie row Partner 2: 60 double unders + 10 ring dips + 10 wall balls (20/14) Partner 3: Max reps bear complex (135/95) Rotation is based on…