Warm up: 100 jump rope, 25 air squats, 25 push ups, 25 over/unders
Skill: 3-3-3 overhead squats with a 5 second pause at the bottom
3-3-3 front squats with a 5 second pause at the bottom
WOD: Hero WOD "BAZ"
30min AMRAP
30 double unders
8 squat cleans (155/110lbs)
11 hand release push ups
*Scaled: 60 single jump ropes AND 30 bar hops
Perform a power clean then a front squat
Use your knees to help lift you up if needed
Skill: 3-3-3 overhead squats with a 5 second pause at the bottom
3-3-3 front squats with a 5 second pause at the bottom
WOD: Hero WOD "BAZ"
30min AMRAP
30 double unders
8 squat cleans (155/110lbs)
11 hand release push ups
*Scaled: 60 single jump ropes AND 30 bar hops
Perform a power clean then a front squat
Use your knees to help lift you up if needed
No comments:
Post a Comment