WOD:

7/8/19

Warmup/Mobility/Skill
Warmup
Down and Back The 1/2 Length of the Box
high knees down/butt kicks back
karaoke
broad jump down/inchworm back
defensive shuffle
Forward Lunge Down/Reverse lunge back
rotational sumo
Frog Hop Down, Duck Walk back

Mobility
90 Sec Russian Baby Maker

10 Banded Good Mornings

3 Position lower body band stretch

60 Sec Couch Stretch Per Leg

Skill
Coaches will briefly review the points of performance for the power clean, front rack lunges and thrusters.

Then;
With an unloaded bar EMOM x 3

2 Complexes Of;

Power Clean + Lunge L+ Lunge R + Thruster

Strength
Power Clean + Lunge + Thruster Complex (EMOM x 12 – 1 Complex)
Strength
EMOM x 12 – Perform 1 Complex Of;

Power Clean + Lunge L+ Lunge R + Thruster

Start with a lite load and add weight on every set, building to a heavy complex

– If you miss a set, adjust weight accordingly

Metcon
“EverProven” (Time)
For time under a 20 min cap

"EverProven"

50 Double Unders
50 American KB Swings
50 Abmat Situps
50 Front Squats
50 Wall Balls
50 Burpees
50 Double unders

P – 32kg/24kg, 115/75, 30/20
L – 24kg/16kg, 95/65, 20/14
F -100 Singles Unders, Russian KB Swings 24kg/16kg, 75/55, 14/10 Scale to 40 reps of all other than jump rope

Cashout
Bench Press (10-8-6-4-2)
10-8-6-4-2
Bench Press Climbing Across