2.27.2017

If your back is still busted from 17.1 this is a good time to perform 1 of our 3 weekly optional conditioning workouts posted in Wodify.  The road to recovery is not necessarily paved with heavy Cleans.  Be smart.

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Walking Single Leg RDL x 1 length
  • Wall Walk x 2
  • Box Jump/Step Down x 3

Workout of the Day

A. 3 Sets for Quality

  • HSPU x max reps in 30 seconds
  • Double Under x max reps in 30 seconds
  • Hollow Rocks/Hold x 30 seconds

B. 5 Sets

  • Clean x 1.1 – Rest 5-10 seconds between singles and 2 minutes between sets

C. For time:

  • Power Clean x 10 @ 70% of 1RM
  • CTB Pull Up x 20
  • Run 400m
  • Wallball x 30 (20/14lbs)
  • CTB Pull Up x 20
  • Power Clean x 10 @ 70% of 1RM

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