ANNOUNCEMENTS
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
5 rds
3 hang power cleans 45/35
4 front squat
5 strict press
3 hang power cleans 45/35
4 front squat
5 strict press
BUY IN
RX:
EMOTM 6 min
5 Power Clean 115/75
Comp:
EMOTM 6 min
5 Power Clean 165/115
RX:
EMOTM 6 min
5 Power Clean 115/75
Comp:
EMOTM 6 min
5 Power Clean 165/115
SKILL
use the hook grip to hang on to the cleans
WOD
3 Rounds For Time:
27 Calorie Row/Bike/50 DU
21 Hang Power Cleans 115/75
18 Pike Press
15 Over-the-Bar Burpees
comp: 135-95/Kipping HSPU
CASH OUT
Weighted Step Ups
3 x 8 each side
barbell or db/kb
*choose your weight*
MOBILITY
forearms/triceps
forearms/triceps
No comments:
Post a Comment