Time to Clean: Zoom at 7!
Strength: 10-8-6-4-2 front squats
*build each rd if you can, if not pause at the bottom.
WOD: 15 amrap
15 power cleans
10 push presses
5 burpees over the bar
Warmup: 3rds
10 stripper squats (bend from the waist and touch your toes then go into your squat then stand up)
10 alt lunges (5 per side)
5 strict presses (bar or light DBs)
Mobility: couch, child pose, add, pigeon
Clean prep:
3 deads
3 dead high pulls
3 power cleans
3 push presses
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695 302 4569
Front squats from the floor 10@135 8@155 6@185 4@205 2@215 MetCon: 15 Amrap (7rds 1rep) 15 power cleans 95 10 push press 95 5 T2B (subbed because I’m doing the outdoor workout)
Thanks Daren for your post...gave me a goal for the WOD! 5 rds at 48lb...took some long recoveries Front squats Increased weight each time😊
Font squats- tested the hip a little 10@135# 8@155 6@175 4@195 2@215 Metcon- 5rd + 10PC @85#