PLEASE BE AWARE OF THE MODIFIED ENTRANCE/EXIT TRAFFIC CHANGE FOR THE DAY AS OUR ROOFING MATERIALS ARE BROUGH TO THE ROOF VIA CRANE; THIS IS FOR MONDAY ONLY!
I. Row 500m or Run 400m
II. Movement Series
– 2 Rounds of –
7 x Deadlift
7 x Power Clean
7 x Front Squat
7 x Push-ups
10-15 x Hollow Rocks
III. Mobility & Yoga Poses
Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Dip/Pressing ROM.
Remedial Drill of the Day: Lunge as slow :02+ Negatives with light weight from 24/20” box @ 2-3 sets of 6 reps per leg.
21-15-9 reps of
Full Cleans (135/95lbs)
- The Full Clean is received in the bottom of the Front Squat position.
- Adjust the weight as needed based on individual level of development with this movement.
- A Power Clean plus a Front Squat is a viable way to navigate the WOD just not the most advisable process or route through this benchmark WOD.
- Scale Ring Dips if necessary based on our recent training with this movement.
Post scores to comments.
I. Row 8 Rounds of :30 work x :20 rest for total meters
II. 5-4-3-2-1 x Deadhang Pull-ups or Ring Rows
III. Individual Mobility and GOAT slaying
IV. Skin the Cat & Pull to Inversion Drills on Rings