WOD
Friday 02.10.2023
Friday | 02.10.2023
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
3 Dumbbell Front Squats (Light/practice transition)
3 Up Downs + Jump Over Bar
3 Muscle Cleans (Empty Bar)
3 Hang Power Cleans (Empty Bar)
3 High Hang Squat Cleans (Empty Bar)
**2. Workout Prep**
3 sets
3 Dumbbell Front Squats (smooth and efficient reps)
2 Bar Facing Burpees
1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)
3. Workout: Open 18.2
Freedom (RX’d)
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
– into –
1RM Clean (Power or Squat)
*Scaling/Modifications coached in class
4. Skills & Drills
Week 3: Handstand Push-up Skill Work
Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press
Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
5. Cooldown/Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)