Monday, September 12th, 2022
General Warm-Up
3 round
30 seconds figure four right stretch
30 seconds figure four left stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap push-up
30 seconds Med ball elbow hold
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks
30 seconds figure four right stretch
30 seconds figure four left stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap push-up
30 seconds Med ball elbow hold
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks
Strength
Every 1:45 minute on the minute x 7 rounds
Front Squat x 5 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it
Front Squat x 5 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it
WOD
Workout Format
As many reps as possible in 12 minutes
30 double unders
9 front squats (115/75)
7 bar facing burpees
5 shoulder to overhead (115/75)
30 double unders
9 front squats (115/75)
7 bar facing burpees
5 shoulder to overhead (115/75)