Home WOD
Coaching Video:
https://youtu.be/QvwIkqT-qqU
Primer
30sec Pigeon Stretch (e/side)
60sec Box Shoulder Stretch
then 2 rounds:
10 Alt Squat Twists
10 Plank Up/Downs
100M Jog
Strength
4-5 Sets:
2 Hang Power Cleans, building
3e/side Half Turkish Getups
No barbell:
4-5 Sets:
6 Heavy Russian KB Swings
6 Box Jump or Tuck Jump
3e/side Half Turkish Getups
Conditioning
4 Rounds for Time
30 Double Unders
14 Lunges (weighted as able)
12 Push Press
(barbell: 95/65 / dumbbells: 35/25)