Keep It Clean

Jul 29th, 2020

Category: Uncategorized

Keep It Clean

Greg

Indoors Primarily

Warm-up
10-8-6-4-2
-BB Windshield Wiper
-BB Front Squat w/ 3 Second Pause
-Seated Strict Press
-Negative Push Up* (3 second count on the way down, fast on the way up)

*cut these reps in half – 5-4-3-2-1

Mobility
Chest/Overhead

Strength
E2MOM12
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD
40 Push-ups
20 Power Cleans 135|95
30 Toes to Bar
20 Shoulder to Overhead
30 Toes to Bar
20 Power Cleans
40 Push-ups

Level 2 – 30-15-20-15.., 115|75
Level 1 – 20-10-15-10.. 95|45
Rx+ – 155|105, 20 HSPUs anyhow
ADV – 185|125, 20 strict deficit Handstand push-ups 4’|2’

Outdoor WOD
40 Push-ups
20 Power Cleans 135|95
30 V-ups
20 Shoulder to Overhead
30 V-ups
20 Hang Power Clean
40 Push-ups

Level 2 – 30-15-20-15.., 115|75
Level 1 – 20-10-15-10.. 95|45
Rx+ – 155|105
ADV – 185|125

Extra Work
3 Rounds
25 Cal Row
20 Cal Ski
15 Cal Assault Bike

Rest 2 minutes between Rounds