Monday 6.1.20

by Spearfishyoga

GROUP PREP

2 min cardio of choice

Russian Baby Makers

Wall Squats

Inchworm to Pushups

Glute Bridges

10 Scap Retractions

5 Kip Swings

3 Pull-ups or Ring Rows

STRENGTH

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

• Barbell Loaded at 67-70% 1RM Front Squat

WOD

AMRAP 15:

1 Round of “Strict Cindy” (Rx: feet must be off of the ground when starting the strict pull-ups) (Fitness: kipping pullups,, banded pull-ups or ring rows)

1 Double Dumbbell Power Clean and Jerk (Rx 50/35) (Fitness men: 25-35, women 15-25)

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk

…

Add (1) Dumbbell Power Clean and Jerk Per Round

DESCRIPTION

• Climbing the ladder for 15 minutes to start off the week

• Your score today is total reps completed

* 1 round of “Strict Cindy” has 30 reps

STRICT CINDY

• 1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

• Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

• Within the workout, choose variations that allow you to complete the pull-ups and push-ups with 2 breaks each

DOUBLE DUMBBELL POWER CLEAN AND JERKS

• Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement

POST WOD

400m run

MOBILITY

Foam roll legs

Lacrosse ball smash shoulders, traps, pecs