Mondays 12-31-18 S

Sunday, December 30, 2018

Warm Up: 

Wall Wrist Mobility x 30-45 secs  

Wall Lat Stretch x 30-45 secs  

Wall Hip Flexor Stretch x 30-450 secs per  

+

Group A: 

4 Min EMOM of (all in the same min): 

100/80m Row 

6 Perfect Air Squats

4 Squats Jumps  

+

Group B: 

4 Min EMOM of (all in the same minute): 

8 Scapular Push Ups 

8 Alternating Shoulder Taps 

4 Push Ups 

2 Burpees   

+

Skill Work (together): 

10-15 HPC & Push Press  

10-15 Slow Hang & Shrugs  

Review Proper Clean Set Up  

Review Push Jerk Dip/Drive  

+

Min Wod: 

1-2-3 Clean & Jerks 

3 Pull Ups   

4 Push Ups 

5 Air Squats 

- Round 1: 1 C&J + mini Cindy   

- Round 2: 2 C&J + mini Cindy     

- Round 3: 3 C&J + mini Cindy   

 

Workout: 
20 Min AMRAP of: 

1-2-3-4-5-6-etc...
Clean & Jerks @ 135/95 
- bw rounds complete: 


1 Round of "Cindy" 
5 Pull Ups 
10 Push Ups 
15 Air Squats 

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