Warm-up
5 min AMRAP
:30 on AB
20t walking lunges
15 si-ups
10 BB movements (deadlifts, hang cleans, full cleans)
Mobility
Spiderman, pigeon and couch stretch
Strength
Weighted step-ups – 4x6e; AHAP
*a few more reps less per set, so grab a little bit heavier weight.
Take the time to find a good set-up that works for you. Grab a box that puts you at parallel and two heavy KB/DB that challenge each rep. Do not rush through these and hold yourself accountable for driving through full ROM. While stepping up, try to isolate the front leg and do not push off the back leg as you stand to full extensions.
WOD
“Check Yo Self”
5 min AMRAP
3 power cleans (115/75#)(95/65#)
6 box jump overs
9 air squats
Rest 1 min
4 min AMRAP
150/100m row
15 S2OH (95/65#)(75/55#)
Rest 1 min
3 min AMRAP
100’ farmers carry
15 sit-ups
Rest 1 min
2 min AMRAP
ME DU’s
Rest 1 min
1 min AMRAP
ME AB for cals
This is what I call an ADHD WOD. Going to move quickly so have everything you need set up and know where you need to go after each one. Might be best to set up stations and move from station to station. Because each mini AMRAP is so short, you must keep moving. Make sure all of the weights and movements allow for that.
