Warmup
3 min any monostructural activity (run, bike, row, ski erg, jump rope)
-Then-
30s each
Couch stretch
Frog stretch
Childs Pose
Front rack stretch
-Then-
10 Air squat
10 Lunge steps (5 each leg)
10 Push Up
10 Bent over row
Workout Notes
This is a partner EMOM workout. Partner A performs 6 squat cleans and 6 shoulder to overhead in under 1 min with the remaining time being rest.
Partner B hangs from a pull-up bar while until partner A completes their work. Both partners rest in remaining time and switch every minute.
*If you do not have a pull-up bar to hang from, use any other object to tax your grip, OR hold a handstand against a wall OR hold in the forward plank position.
Workout
Every 1 min for 20 mins do:
6 Squat Cleans, 95/65 lbs
6 Shoulder-to-Overheads, 95/65 lbs
Cool Down
2 min each
Pretzel stretch
Wrist stretch in each direction
and then
Warm-up: done.
Workout: #60, 40-45 sec x round.
Elbow didn’t like hanging from the bar, switched to 40 sec. handstand holds in round 8-ish through 20.
Thank you!
Sunday: did Friday’s WOD.
Warm-up: done.
Workout:
A) 13 burpees-over-bag.
* 800m run: 4 min.
B) 7 rounds of shuttle runs…i think…total of 350m.
* SDLHP’s: #53 kb.
Accessory:
Bicep curls: #25 left arm, #15 right arm.
Skull-crushers: #30
Hollow-rocks. Done.
Thank you!
Way to go Leslie! Crushing the consistency!