The Lark

Jan 6th, 2021

Category: Uncategorized

The Lark

Geoff

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Warm-up
Run 600m (90s out, 90s in)

Then 2 rounds:
45 seconds on/:15 off

  • Scap Push Ups
  • Deadlift High Pull
  • Inchworms w/ Increasing Push Ups
  • Plank Hold

*If the weather does not cooperate or you are unable to run outside, substitute 3 minutes of jumping rope.

If you do not have a jump rope, complete:

6 Rounds
:20 on/:10 off
Burpees

Mobility
Cat/Camel Stretch

Midline
2 Rounds
40s Work:10s Rest
-Side Plank with Leg Raise L
-Side Plank with Leg Raise R
-Hollow Rock
-Forearm Plank, Alternating Knee to Elbow

WOD
“The Lark”
3 Rounds For Time:
16 Power Cleans 155|105
600 Meter Run*

*Run = 1:30 out, 1:30 in, Subs = 750m row, 1.2 mile Bike, 150 Double Unders, 2:30 seconds of plate hops, jumping jacks, etc..

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

If you only have a single object complete 30 Single Arm Cleans – 15 each side

Extra Work 
Work Up to a Heavy Curtis P*
Curtis P =
1 Power Clean
1 Front Rack Lunge Right
1 Front Rack Lunge Left
1 STOH

 

*Use a Barbell or Heavy Odd Object. If you do not have access to heavy weight increase the reps to 2 -5 of each. If you are performing a single arm version, complete the complex reps all on one side before moving to the other side