WOD - Wednesday 2021-02-17

OVERVIEW

Today’s WOD is a 20 minute amrap of power cleans, burpees, chin-ups, and weighted knee raises. We’ll look to load our barbell to around 70% of our 1 rep max, or a weight that requires focus for 3 reps, but can be completed with not more than 3-5 seconds between reps. Burpees will be bar facing, and we’ll change things up a little with a reverse grip for our pull-ups. Knee raises should be performed with a weight that will challenge us through all 12 reps. Expect this to be VERY GRIPPY.

WARMUP

• Forearm stretch x 60s each

• Prayer stretch x 60s

• 2 Rounds empty bar complex X 5 reps

5 Rounds:

• 3 Cleans, building to WOD weight

• 3 No push-up burpees

• 3 Negative chin-ups, building to WOD assistance

• 6 Knee raises

WOD

Amrap 20:

3 Power cleans

6 Bar facing burpees

9 Chin-ups

12 Weighted knee raises

COOL DOWN

Foam roll lats

Foam roll forearms