Sunday October 8, 2023

“When you are enthusiastic about what you do, you feel this positive energy. It’s very simple.” ―Paulo Coehlo

Warm Up: 
1 set:
500-m row (warm-up pace)

25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

Specific Warm-Up:
3-5 sets:
5 squat cleans
– Build in weight to workout load.
– Practice completing a clean every :20 or less.

WOD:
5 rounds for time:
500-m row
5 squat cleans (145/205 lb)

Time Cap: 20 Minutes

Intermediate: 
5 rounds for time:
500-m row
5 squat cleans (95/135 lb)

Beginner:
5 rounds for time:
300-m row
5 squat cleans (35/45 lb)

Home Workout: 
5 rounds for time:
400-m run
10 DB squat cleans (35/50 lb)
– Use two DBs.

Movement scaling options:
Row: Distance, substitutions
Squat cleans: Load, hang squat cleans, power cleans, DB options

Cool down:
100-m cooldown walk

2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups