WODs

10.23.18

10/23/2018

10.23.18

 

A.

 

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

 

2 Clean Lift-Offs + 1 Power Clean

 

(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella;

 

pause for 2 seconds at mid-patella, then return the barbell to the floor)

 

 

 

B. Conditioning

 

Five rounds for time of:

 

20 Kettlebell Swings (50/35)

 

10 Burpee Box Jump-Overs (24″/20″)

 

 

 

OPTIONAL PROGRAMMING

 

A.

 

Two sets of:

 

30 Second Side Plank (left)

 

30 Second Scapular Circles from Push-Up Position

 

30 Second Side Plank (right)

 

30 Second Supinated-Grip Hang from Pull-Up Bar

 

Rest 30 seconds

 

6 Kettlebell Windmills (each side)

 

8 Single Leg Hip Thrusts (each leg)

 

10 Alternating Cossack Squats

 

Rest as needed

 

 

 

B.

 

Five sets of:

 

Power Clean + Clean + Jerk @ 70-75%

 

Rest as needed