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Home / Uncategorized / CUBBIE CLEAN OUT TIME! / “POWER BALL” 12/2/19

CUBBIE CLEAN OUT TIME! / “POWER BALL” 12/2/19

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WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

Bar MU Capacity Work

Max Effort Set of Unbroken Bar MU

Rest 1 Min.

For Time:

10 Bar MU

LIFT:

Clean + Front Squat + Jerk

2 @ 60%

2 @ 70%

2 @ 75%

2 x 1 @ 80%

WOD:

“POWER BALL”

3 Rounds

20 Wall Ball (20/14)

15 Pull Ups

10 Power Cleans (135/95) (115/75)


FIT

SKILL:

3 Sets

20 V-Ups

10 Sec. Hollow Hold

20 Tuck Ups

10 Sec. Hollow Hold

*Rest 1 Min.

LIFT:

DB Box Step Ups

4 x 8e

*Build

WOD:

3 Rounds

20 Wall Ball

15 Cal. Row

10 KBS (53/35) (44/26)

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