Home WOD - Do 04.02.21

Warmup 3-5min monostructural activity -Then- Foam roll – 10-15 passes on each body part -Upper back -Lats -Traps (use barbell if needed) -Quads -Glutes then:

1 round with light weight



Workout Notes Load: Medium Repetitions Medium Duration: Medium-long with goal times between 14-18 min.


Workout

4 rounds for time of: Run, 400 m 7 Hang Power Cleans, 7 Front Squats, 7 Shoulder-to-Overheads

*50/40kg

Scale 4 rounds for time of: Run, 400 m 7 Hang Power Cleans 7 Front Squats, 7 Shoulder-to-Overheads

*40/30kg


Substitutions Run 400m – substitute 800m bike, 500m row or 500m ski erg *Substitute double dumbbells or a bag for all barbell movements.

OR

accumulate 2 Min Plank hold (side and front hold)


Accessory 3 Rounds for quality 8 Double dumbbell lateral raise, pick light to medium weight 8 Double dumbbell front raise, pick light to medium weight 8 Double dumbbell standing press, pick light to medium weight Rest 1-2 min between rounds

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