That Friday Feeling

Oct 2nd, 2020

Category: Uncategorized

That Friday Feeling

Kristen

Indoors Primarily

Warm Up

21-15-9
Muscle Clean*
Stiff Legged Deadlift
Jumping Lunges**

*High Hang First Round, Mid Hang Second Round, Mid Shin Last Round

**scale or start with step back lunges

Mobility
Hamstring Rolling
Glute Rolling

Strength
Every 2:00 for 12:00
3 Halting Deadlifts
3-5 second Pause Right below the knee

WOD
12 Minute AMRAP
20|15 Cal Bike
10 Power Cleans 135|95

Level 2- 115|75
Level 1 – 95|55
ADV – 5 Power Cleans 205|135

MOD WOD
12 Minute AMRAP
400M Run
10 Power Cleans 135|95

Level 2- 115|75
Level 1 – 95|55
ADV – 5 Power Cleans 205|125

Extra Work
12 Min AMRAP
10 Cal Ski
20ft HS Walk
10 Cal Ski
40ft HS Walk
10 Cal Ski
60ft HS Walk

Scaled start with 1 wall climb and add a climb each round