Hanging With Mr. Cooper

Aug 5th, 2020

Category: Uncategorized

Hanging With Mr. Cooper

Hayley

Indoors Primarily

Warm-up
:30| :10 Rest
Alt V Ups
Grasshopper
Double Crunches
Pike Push Ups
Dive Bombers

Mobility
Chest & Shoulder Opening

Strength
E2MOM12
1 Strict Press
2 Push-Press
3 Push-jerks

WOD
20 Hang Power Cleans 115|75
20 Toes to Bar
40/30 Cal Row

20 Shoulder to Overhead 115|75
20 Toes to Bar
40/30 Cal Row

20 Hang Power Clean and Jerk 115|75
20 Toes to Bar
40/30 Cal Row

Level 2 – 95,55
Level 1 – 75,35
Rx+ – 135|95, 25 T2B
ADV – 155,105, 30 T2B

Outdoor WOD
20 Hang Power Cleans 115|75
40 Sit-ups
40/30 Cal Row

20 Shoulder to Overhead 115|75
40 Sit-ups
40/30 Cal Row

20 Hang Power Clean and Jerk 115|75
40 Sit-ups
40/30 Cal Row

Level 2 – 95,55
Level 1 – 75,35
Rx+ – 135|95, 25 V-Ups

Extra Work
Alternating Tabata
-Handstand Hold
-Shoulder Taps

1:00 Rest

Alternating Tabata
-Pull Up Hold (chin over bar if able)
-Hip Touches

Rest as needed then

21 – 15 – 9
Strict Handstand Push Up
5 – 4 – 3
Rope Climb

ADV – Deficit 4”/2” HSPU and Legless – 3 – 2 – 1
Scale – Kipping HSPU