8am-10am: Open Gym
10am: Group WOD
3 rounds for time of:
20 Wall Balls, 30/20 lbs
20 Power Cleans, 135/95 lbs
Goal: sub 12 mins
Another benchmark coming your way this week! If you haven’t done Speal 2 get ready because it’s a real treat. A combination of weightlifting movements that will require us to be smart with breaking things up on both movements. It’s likely that power clean will be going to singles pretty quickly which is fine if that’s what keeps us moving. If you’re good on the barbell you may be cycling the reps more but not at the expense of to much rest between your sets.
The wall ball is intended to be on the heavier side and ideally you are challenging yourself with a heavier loading than what you might normally use. If using a heavy ball is not an option, practice holding bigger rep sets.
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups
This work is not for time and has us doing a few new movements. All of them should have you thinking about having your shoulders packed down and back aside from the scap pull up which is where you should end the movement. Focus on quality of movement and use loading or band tension that you can do your reps unbroken with.
3xs :20sec ea:
3-Way Hip Stretch