WOD: WORK OUT OF THE DAY / NEWS & UPDATES

WOD

For time:

100 Hang Power Cleans @ Bodyweight

(Or as close as possible)

Home WOD

200 Hang Power Cleans 10L/10R

Warm-up and stretch the system, especially after yesterday’s WOD.

Start with a general warm-up: Run, Row, Bike, etc.
Then stretch the body: inchworms, wrist stretches.
And do some swings to activate the system by jumping the weight up:

2 Rounds:
2-3 Inchworms
10 Swings
Wrist stretches
10 Swings

Then do 2-3 practice sets to feel and set the weight and make a plan.

Set your timer: 3.2.1..GO!!

Workout explanation, movement standards and options:

WOD

For time:

50-40-30-20-10*

Boxjumpovers 24”/20”
DB Snatch
DB Bent over Row

After each round 400m Run

Home WOD

50-40-30-20-10*

Boxsteps/jumps 24”/20”
DB/KB Snatch
DB/KB Bent over Row

After each round 400m Run or Jumping jacks: 50-40-30-20-10.

General warm-up first:

3 rounds of

5-10 Boxsteps/jumps
10 KB/DB Swings (Overhead if safe)

Then 3 rounds to decide on the weight and tactics:

6-10 DB/KB Snatches
6-10 DB/KB Bent over Rows

If snatches is to difficult with the weight you have, make clean and jerks instead.

Set your timer: 3.2.1..GO!!

Workout explanation, movement standards and options:

WOD

For time:

500m Row
25 Burpees
400m Row
25 Burpees
300m Row
25 Burpees
200m Row
25 Burpees
100m Row
25 Burpees

Home WOD

500 Run/50 Double Unders
25 Burpees
400m Run/40 Double Unders
25 Burpees
300m Run/30 Double Unders
25 Burpees
200m Run/20 Double Unders
25 Burpees
100m Run/10 Double Unders
25 Burpees

(Or Double Under jumps)

Get your heartrate up doing a good warmup run or 5min rope jumps.

Then stretch/warmup the wrists… make some small sets of burpees; 3-5 reps.

Set your timer and 3.2.1..GO!!

Workout explanation, movement standards and options: