TUE 10/15/24 WOD
Warm Up - 5 inchworm + push-ups - 5 over/under-the-fence/direction - 100-meter jog - 5 push-ups from the knees - 5 elbow-to-instep/leg - 100-meter run (faster) - 5 push-ups - :20 Samson stretch/leg - 400m run – Hang power cleans: 5 dip + stand - 5 dip-drive + shrugs – 5 dip-drive + high pulls – 5 hang muscle cleans – 5 hang power cleans – Build up: Hang power cleans: 5-5-5 – Mini round: 100-meter run - 10 push-ups - 7 hang power cleans - 100-meter run –
WOD
21 push-ups L2-15 pushups L1-12 knee pushups
12 hang power cleans L3-135/95# L2-95/65# L1-45/35#
800-m run L2-600m L1-400m
3 Rounds for Time
Strength – Hang Power Clean – 3-3-3-3-3 (2 min per set)
Skills – 10 v-ups – 3 forward or log rolls (each way) – 3 sets (Rest 1 min between sets)
Post WOD – 1:30 couch stretch/side