5/20/19


C44 – C44

Equipment:

Warm-up (No Measure)

2 light DB (warmup)

2 moderate DB (workout)

Band

Warm-up

Warm-up (No Measure)

100m Jog

Then,

2-3 rounds:

10 Step Death March

20m Lateral Banded Walk (10m/direction)

5 tempo air squats (lower for 2, hold the bottom for 2, up for 2)

:20 hollow hold

*slow controlled movements with purpose to warm up and activate

Review for DB complex:

With a set of light dB, 3-5 reps of each:

Deadlifts

Jump and shrug

Hang muscle cleans

Hang Power cleans

Front squats

Hang Squat cleans

*build to a moderate-heavy weight that you can maintain for all 7 rounds

Skill/Strength

Metcon (Weight)

EMOM 7:

3 DB deadlift +3 hang power cleans+ 3 hang squat clean

Metcon

Metcon (Time)

Using a Tabata scheme, accumulate 150 Air Squats

*6 minute cap
Scale to 100 air squats

Mobility

Warm-up (No Measure)

Grab a roller-

Roll out glutes and quads. (1 min each area)

Pigeon pose (30 sec each side)

Legs up the wall (2+min, time permitting)

Categories: WOD

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