ROMWOD “Standing Straddle Day 6
I. Run or Row 400/500m
II. Scorpion Sandwich
Impact/Focus: Power Cleans EMOTM
Warm-up as needed for touch and go reps of Power Clean x 2;
prepare yourselves and stage gear for a rapid climb.
Every :75 seconds on the :75 seconds, for 8 Rounds total work up in weight through the following set/rep assignment.
8 Rounds, on the :75 seconds of
Power Clean x 2 reps (climbing weight)
Notes: Emphasis on shoulders over bar, patience in the pull until above knees, violent and quick movement into the receiving position will be prioritized for technique development today.
Power scores to comments.
3 Rounds for time of
21 x Wallball (20/14lbs)
15 x Box Jumps (24/20”)
Post score to comments.
*Optional for individual execution if time permits
5 rounds for quality of
:10 to :15 seconds x Hollow Hold (L-sit on floor)
10 to 15 reps x Hollow Rocks
:10 to :15 seconds x Plank
10 to 15 Reps x Abmat Sit-ups
Rest 1:00 to 2:00 minimum between efforts.