Wednesday, February 21 WOD
Room 2
Warmup: 1:00 Double Unders Or practice OR do Penguin Jumps
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 (stretching hamstrings and getting them to fire)
5 Clean High Pulls (Have them focus on the bar path and making contact at the thighs)
3 Hang Power Cleans, hold on 3rd rep (to stretch scapula and triceps really focusing on getting those elbows up)
3 Front Squats
Buy-In: 10-12:00 to build:
1 Clean (heavy single)
WOD: For Time:
100 Cal Row
75 Wall Balls
50 Hang Squat Cleans (95/65)
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!