Thursday April 9th, 2020

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Quarantine WOD

Part I

Olympic Cycling- Complete 5 complexes of: 2 high hang power clean +3 hang power clean + 4 power clean (all T&G, no reset)

NO BB perform the following instead..

DB Single arm bent over row 3×8-10 reps per side *hold light DB or KB in non working arm in full contraction of row throughout each set. Rest 45 s between arms, 2 minute between sets

Part II

21-15-9

DB Thrusters 35/20 (Sub BB thrusters at 75/55, keep these light and quick, try to go unbroken)

Hang DB Power Clean 35/20 (sub same BB)

Leg Raises w/ hip drive (normal leg raise lying on floor, once legs are straight up drive the hips up to get the lower back off the floor)

Core WORK

3x max effort Hollow Holds