Mobility
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
– Lats
– Quads
– IT Bands
– Thoracic Spine
Warm-up
Dynamic Warm-up
WOD
Run 1 Mile
Rest 5:00
50 Ring Rows
30 Power Clean + Jerks (135, 95)
Rx+:(25 Bar Muscle-ups) (155, 105)
*Rx+ Option only for those that did not do Saturday Metcon
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Running Scaling = 2k Row or 100 Burpees
Training Intent
Power Clean + Jerk weight should be relatively light.
Rest 5:00
50 Ring Rows
30 Power Clean + Jerks (135, 95)
Rx+:(25 Bar Muscle-ups) (155, 105)
*Rx+ Option only for those that did not do Saturday Metcon
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Running Scaling = 2k Row or 100 Burpees
Training Intent
Power Clean + Jerk weight should be relatively light.
Finisher/Recovery
1a) DB Split Squats: 3 x 8-10 ea. Rest 60s.
1b) DB 1-Arm Rows: 3 x 8-10. Rest 60s.
1c) Russian Twist: 3 x 20. Rest 60s.
1b) DB 1-Arm Rows: 3 x 8-10. Rest 60s.
1c) Russian Twist: 3 x 20. Rest 60s.
$ Out
5:00 of Static Stretching
5:00 Foam Rolling
5:00 Foam Rolling