Thursday 02-21-19 S

Wednesday, February 20, 2019

Warm Up: 
Row, Bike, and/or Side-to-Side Leg Swings x 3 mins  
+
Swivel Hips x 30-45 secs 
Lying Knee Hugs x 30-45 secs  
Lying Leg Raises x 30-45 secs  
Wall Wrist Walks x 30-45 secs 
Wall Calve Stretch x 30-45 secs
Non-Active Hangs x 30-45 secs  
Hang & Shrugs x 30-45 secs   
+
Grab Empty BB & Box...

2 Sets of: 
7/5 Calorie Row 
7 Hang Power Cleans 
7 Box Jumps- Step Downs  
- Active rest 60-90 secs after 2 rounds (mobility) 
2 Sets of: 
5 Deadlifts  
5 Hang Power Cleans   
5 Box Jump Overs 20/16" 
- rest 60-90 secs after 2 rounds (mobility) 
2 Sets of: 
3 Toes to Bar or 6 V-Ups 
3 Hang Power Cleans  
3 Lateral Box Jump Overs 

 

Workout: 
7 Min AMRAP @ 70-80%: 

7/5 Calorie Row  
7 Hang Power Cleans @ 95/65 (adv. 135/95) 
7 Box Jumps- Alternating Step Downs 20/16" 
+
Rest 3 mins (add weight) 
+
5 Min AMRAP @ 75-85%: 
5 Deadlifts @ 115/75 (adv. 155/105)    
5 Hang Power Cleans @ 115/75 (adv. 155/105)  
5 Box Jump Overs 20/16" 
+
Rest 5 mins (add weight) 
+
3 Min AMRAP @ 85-90%: 
3 Toes to Bar (mod: 6 Alt V-Ups or 6 Russian Swings)  
3 Hang Power Cleans @ 135/95 (adv. 185/125) 
3 Lateral Box Jump Overs 20/16" 
- post your rounds and reps for wod #3 

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