06/23/2020 WOD

A.

Dynamic Stretches

B.

Every Minute for 5 Minutes (5 min EMOM)

10/10 single leg box glute bridges

C.

10 min Clock

1 min: 3 hang power cleans (130/185 RX) / Max kettlebell swings (35/50 RX)

2 min: 6 hang power cleans / Max burpee over bar

3 min: 9 hang power cleans / Max bar muscle ups

4 min: 12 hang power cleans / Max handstand push-ups

D.

Static Stretches

D-bell use only

A.

Dynamic Stretches

B.

Every Minute for 5 Minutes (5 min EMOM)

10/10 single leg box glute bridges

C.

10 min Clock

1 min: 3 hang power cleans / Max d-bell swings

2 min: 6 hang power cleans / Max burpee over d-bell

3 min: 9 hang power cleans / Max sprawls

4 min: 12 hang power cleans / Max pike handstand push ups

D.

Static Stretches 

Bodyweight/object

A.

Dynamic Stretches

B.

Every Minute for 5 Minutes (5 min EMOM)

10/10 single leg box glute bridges

C.

10 Minute Clock

1 min: 3 backpack hang power cleans / Max backpack swings

2 min: 6 backpack hang power cleans / Max burpee over backpack

3 min: 9 backpack hang power cleans / Max sprawls

4 min: 12 backpack hang power cleans / Max pike handstand push ups

D.

Static Stretches