Tuesday, January 23 WOD
Warmup: 1:00 Double Unders Or practice OR do Penguin Jumps (see coach Mark or Allie for the proper demo 🙂 )
5/ea Front Squat Stretch w Partner (Empty bar or pvc)
Then, 2 Rounds with Empty Bar (do not put bar down!):
5 Clean Grip RDL
5 Clean High Pulls
3 Hang Power Cleans, hold on 3rd rep
3 Front Squats
Buy-In: 3 Sets:
3 Slow Power Clean w/ pause in the catch
3 Seated High Box Jumps
WOD: 3 Rounds For Time:
10 TnG Deadlifts
10 burpees
100m sprint
rest 2:00
3 Rounds For Time:
10 push press
200m sprint
rest 2:00
Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!