WOD - Wednesday 2021-01-06

OVERVIEW

Today’s WOD is a short Amrap with tall box jumps and heavy cleans. Cleans can be power or full clean and should be loaded heavy enough to require a brief rest between each rep (not to exceed 45 seconds per set). Box jumps should be set at a challenging height that still allows each set to stay consistent. Can you get through more than 5 rounds?

WARM-UP

Mobility/Activation

  • Foam roll lats

  • Spidermans x 5 each

Warmup

  • 3 rounds

  • 1 min. Single unders

  • 10 kb swings

  • 10 kb goblet squats

  • 10 kb halos

  • 10 lateral box step-ups

  • Clean prep: 5-7 reps each w/ empty bar

  • Hang muscle cleans

  • Front squats

  • Hang power cleans

  • Hang squat cleans

  • Power cleans

  • Squat cleans

  • Build to working weight:

  • 5 Cleans, 5 broad jumps

  • 4 rounds to build to working weight:

  • 3 cleans, 3 box jumps

WOD

Amrap 7:

5 Box jumps

3 Cleans

~70% of 1rm for cleans

Midline:

Accumulate 5 min. Hollow hold, L-sit, or plank

COOL DOWN

Light row or walk around building


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