WOD Blog

Thu, Jan 2 2025

010225

(Time)
Warm up
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

2. Burgener Warm Up Clean - 3-5 reps of each movement.

3. 1 Set
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Skill
*Do a set every 1 minute and 30 seconds.

2 Clean & Jerk @70% 1RM Clean & Jerk
2 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @85% 1RM Clean & Jerk
*If you are feeling good feel free to take it up to a max for the day.

Conditioning
Partner Workout:
25 Minute AMRAP
20 Calorie Ski (OR Row)
25 Calorie Bike Erg (OR another bike)

*Both partners can work at the same time and split up calories however they choose.

Individual Version:
25 Minute AMRAP
10 Calorie Ski (OR Row)
13 Calorie Bike Erg (OR another bike)

**Rx’d Run sub is = 200m for Ski (OR Row ) OR 250m for Bike.