Explosive Strength
Mobility: 5min
Coaches Choice
Dynamic Warm Up: 5min
Speed ladder day!
Strength: 14min
Clean and Jerk (Every 2min for 14min x1, build across)
WOD: 30min
“1/2 “Miagi””
1/2 “Miagi”
25 Deadlifts (135,95)
25 Double KB swings (55,35)
25 Pushups
25 Clean & Jerks (135,95)
25 Pullups
25 KB “Taters” (55,35)
25 Box Jumps (24,20)
25 Wall Walks
25 K2E
25 Dubs (x3)
25 Deadlifts (135,95)
25 Double KB swings (55,35)
25 Pushups
25 Clean & Jerks (135,95)
25 Pullups
25 KB “Taters” (55,35)
25 Box Jumps (24,20)
25 Wall Walks
25 K2E
25 Dubs (x3)
NOTES:
Lots of movements today, quickly review each one + one modification then work with new Athletes to insure that they are comfortable. Videos for double KB swings and KB Taters below. WOD demo below of full “Miagi”.
Lots of movements today, quickly review each one + one modification then work with new Athletes to insure that they are comfortable. Videos for double KB swings and KB Taters below. WOD demo below of full “Miagi”.
$ Out
20 Hanging Strict Straight Leg Raises
NOTES:
Athletes will build across to a heavy c&j. Give Athlete 3min to get to a starting weight and game plan. Hold them strict to 7 total working reps. 2min is a long time for a single rep, Athletes should complete a full squat clean and split jerk.