HOME WOD, Dec 21st

Warm-up

(12 MIN):

10 Cal Bike 

20 Toe Touches

20 Arm Circles (10 Forward / 10 Back)

10 Forward or Reverse Lunges

10 Bear Hugs

10 Squats (2 Sec Down / Drive Up)

10 Iron Cross

10 Scorpions 

5 Sit-ups

3 Empty Barbell Clean High Pull

3 Empty Barbell High Hang Power Clean

3 Empty Barbell Push or Split Jerk

…….

*Use the remaining time to warm up your Clean + Jerk for the EMOM

~~1 Clean + 1 Hang Clean + 1 Jerk  

~~Warm up to 60 – 70% of 1RM

Strength

(10 MIN):

EMOM – 1 Clean + 1 Hang Clean + Jerk

~~Every Minute On The Minute Complete 1 Clean + 1 Hang Clean + 1 Jerk 

*Athletes can add weight if desired

*The goal would be to end around 70 – 80% of 1RM Clean + Jerk

WOD Perspective:

*Rx: #105/75 – 55% of 1RM

*Rx+: #135/95 – 65% of 1RM 

WOD

Every 4 Minutes x 5 Rounds:

30 Sit-ups

15/12 Calorie Assault/Echo Bike

7 Clean and Jerks, #105/75 (Rx+: #135/95)

(Score = Slowest Round)

WOD Details:

*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

*The clock will beep at the start of each round

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

*AirDyne Bike: 24/20

WOD Movements:

*Sit-ups

~~https://www.youtube.com/watch?v=_HDZODOx7Zw

~~ATHLETES NEED TO SIT ALL THE WAY UP, SHOULDERS PASS HIPS, TOUCH TOES

*Assault Bike Technique

~~https://www.youtube.com/watch?v=mY9ihujdkc0

*Clean + Jerk

~~https://www.youtube.com/watch?v=PjY1rH4_MOA&t=23s

WOD Variations:

*15/12 Assault or Echo Bike

~~AirDyne Bike: 24/20

~~15/20 Row (If a bike is not available)