Monday, January 3rd, 2022

Coach led warm up

Set 1:

10 Alternating Spiderman Stretch

10 Superman ext.

10 Straight Leg Sit-ups

Set 2:

20 Alternating Knee-to-Elbow in Plank

20 Hollow Rocks

20 Alternating V-ups

Part B

5 Power Clean (45/35#)

3 Hanging Knee Raises

4 Power Clean (add 10-45# to each side)

3 Kipping Knees-to-Chest

3 Power Clean (add 10-25# to each side)

3 Knees-to-Armpits

2 Power Clean (add 10-25# to each side)

3 Toes-to-Bar

1 Power Clean (Workout weight)

3 Toes-to-Bar

WOD

AMRAP 10:

5 Power Cleans (205/145#)(mod: 70% of 1rm clean)

10 Toes-to-Bar (mod: knees to chest or v-ups)

Post rounds and reps to Wodify and Whiteboard

Extra credit

EMOM 12:

Minute 1 | :30 Ring Dips (mod: banded, bar, or off box)

Minute 2 | :30 Alternating Renegade Rows (50s/35s)

Minute 3 | :30 Hanging L-Sit

Recovery

3 Sets:

:30 Doorway Stretch / ea. Side

:30 Banded Shoulder Stretch / ea. Side

:30 Banded Rack Stretch / ea. Side