WOD
Monday 10.05.2020
POSTED ON October 4, 2020
Monday | 10.05.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2 sets (8:00 max)
1 min row (30 sec low damper/30 sec high damper)
10 wall angels
5 tempo air squats (2 sec down/fast up)
5 Inch Worms (sumo stance)
**Workout Prep**
2 sets (empty bar)
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Hang Clean
5 Power Cleans
– into-
Warm up and practice some touch and go reps (light) along with a few singles at workout weight
Workout: Min 15-45
* Target number of Reps each set: 80-100+
* Minimum number reps before scaling: 60
5 sets
3:00 Amrap
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
– Rest 1 minute between sets –
* Record total reps each set/ Always restart back to power cleans for each amrap *
* The Scaling aim is for athletes to move steady for the entire 3 mins with unbroken sets for most of each 3:00 set.
* Scaling option
5 sets
3:00 Amrap
3 Power Cleans (95/65)
6 Bar Push-ups (OR knee push ups)
9 Air Squats
– Rest 1 minute between sets –
* Record total reps each set/ Always restart back to power cleans for each amrap *
Accessory: Min 50-60
3 sets
10 Tempo Alternating DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Alternating Dumbbell Curls (each side)
