Monday 11/3 Every Day Warrior WOD #1
WU: 500m jog then leg focus
50m-shuffle, 25m back jog, 25m Toy S, 25m broad jump, 25m step lunge
25m hi skips, 25m squats
2 rounds of
10PVC-PT, GM, OHS, 10 Box step overs
Skill review Power Clean and Squat Clean standards for WOD
Take 7min load to WOD wgt for cleans…
WOD #1 7 Minute AMRAP
Rep Ladder Doubles
2 Cleans RX 135/95 Scaled and Masters 95/65
2 Box Jump Overs 24”/20”
4 Box Jumps Overs
8 Box Jump Overs
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.
Power Clean and Squat Clean are both allowed. For the clean to count, the bar will move from the ground to the front rack position with the knees, hips and shoulders extended in one line. The athlete may deadlift the bar to the hang position and hang clean the bar, however it must make contact with the ground after each rep.
Box Jump Overs; the athlete may step up or jump up. Both feet are required to touch the top of the box. Hands are not allowed to touch the top of the box. Hips and knees do not need to come to full lock out at the top of the box.
Every rep counts in this workout. You will enter your results by the total number of reps completes.