Monday, February 8th WOD

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Workout for Mon., 2/8:

Warm Up –

1 minute hollow hold + band pull apart

1 minute Arch Hold + band pull apart

1 Minute kip practice

1 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

12×2 HBBS OTM

WOD –

Fitness:

20-15-10

Hang Clean & Jerk (95/65)

Chin 2 Bar or Steep Ring Row

Run 400M after each round

Performance:

20-15-10

Hang Clean & Jerk (115/80)

Chin2B

Run 400M after each round

Competitor:

20-15-10

Hang Clean and Jerk (135/95)

C2B

Run 400M after each round

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Endurance –

Tabata Sprint

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