Captain Hook Grip

Nov 2nd, 2020

Category: Uncategorized

Captain Hook Grip

Hayley

Indoors Primarily- Cold Weather Expected

Warm-up
5 Minutes of Jump Roping –
5 Burpees, 10 Lunges or 15 Air Squats on the Coaches Call

Mobility
Calf Rolling
Quad Rolling

Strength
E2MOM12
Box Squat
3 Rep

MOD Strength
E2MOM12
Front Squat
3 Rep

*2 Second Pause in the Bottom Position

WOD
15 Hang Squat Clean 135|95
75 Double Unders

12 Hang Squat Clean
60 Double Unders

9 Hang Squat Clean
45 Double Unders

6 Hang Squat Clean
30 Double Unders

3 Hang Squat Clean
15 Double Unders

Level 2- 115|75, Double Unders 30-25-20-15-10
Level 1- 75|55,70 Singles x 2
ADV = 155|105, double unders x 2

Extra Work
10 Rounds
Bike 15/10 Cals
1 Rope Climb

ADV – Legless