WORKOUT OF THE DAY
For Load:
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean
4 Rounds For Time:
20/15 Row Calories
12 Bench Press (155/103)
6 BMU
This is the first complex we’re seen in a while, and today’s you get a good amount of variety. This complex is for max load, but it has to be while hanging onto the barbell for all three reps. The first two reps should greatly warm up the pull for the final rep so you can catch with your legs as the arms begin to tire. Work on a strong, athletic catch position for both power cleans where he feet don’t land too wide.
You can expect the row to be in the neighborhood of 1-1:15. The combination of bench and gymnastic pull will further fatigue the row, so rely on a strong drive with your legs. Coaches can be the big eye in the sky watching and spotting anyone while others are working out, but make sure the weight you choose to bench is something can without a doubt achieve at least 6 reps on your own before having to repack for rest. If we’re not doing BMU, do either C2B pull-ups or pull-ups in a kipping manner. If you need a band use it, and don’t do anymore than 10 reps per round of the modified movements.
WOD AT HOME
7 Rounds, Each For Time:
20 Weighted Lunges (AHAP)
10 Bent-Over Rows
3 Wall Walks
…rest 2 minutes b/w rounds…
