WOD
 | Wed, Dec 23 2020 |  |
| Oh So Clean | NO EQUIPMENT 12 |
Oh So Clean
(Time)
FOR TIME:
30 Power Cleans 115/75
20 T2B
30 Box Jumps
30 Shoulder to Overhead 115/75
30 Box Jumps
20 T2B
30 Power Cleans 115/75
SCALED:
- Reduce Weight
- Reduce Reps (24-16-24-24-24-16-24)
- T2B --> AbMat Sit-Ups
| Norman | 7:38 | 55#; 16/12. Inclined sit ups | | Tricia | 15:21 Rx | | | Phebe | 13:30 Rx | |
|
NO EQUIPMENT 12
(Check In)
Every 2 mins for 14 mins do:
10 Bodyweight Good Mornings
-- then --
Every 2 mins for 14 mins do:
10 Push-ups
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Warm-up
General:
-Row/Assault Bike/Run (3 mins)
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (1 minute)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
-PVC OHS 15 reps
SLIPS:
-Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins)
-Back Scale (4 sets of 15 secs each leg, alternating)
-Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between)
Base Volume:
(To be performed at 70% intensity)
AMRAP in 6 Minutes of:
10 Plank Shoulder Taps
5 Pike HSPU
7 Air Squats
10 Bodyweight Good Mornings
Movement Progressions:
(The intention here is to further warm up the body via the workout`s actual movements and to practice the specific movement patterns for each)
Bodyweight Good Mornings
-Perform 5-10 reps
Push-ups
5 x scap push-ups
3 x push-ups (on ground)
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