JUNE 19, 2020

BUILT WOD

1. Strength

EMOM 12 Minutes

1-3: 4 Power Position Cleans

4-6: 3 Above the Knee Cleans

7-9: 2 Below Knee Cleans

9–12: 1 Clean

2. Conditioning

AMRAP 10 Minutes

4 Squat Snatch 95/65lbs

8 Push Ups 

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FitHome WOD

General Warm Up

20 Step Through/Front to Back Lunge

Pigeon/Banded Pigeon Pose, 1:00/side

2:00 Squat Therapy Hold

20 Air Squats

Run 400m

Workout

20 Rounds

15 Air Squats

3 Busters 50/35s

A buster is a Burpee + a Squat Clean Thruster

25 minute cap

Extra

"Shoulder Death Circuit"

This is meant to be done without stopping if possible.

:30 arm oscillations (palms forward)

:30 arm oscillations (palms backward)

:30 alternating arm twists :

30 swimmers

:60 arms-extended hold, thumb pointed up

Scaling 

-Reduce air squats to 10 per round 

-Reduce weight of buster. If using a barbell, perform 3 burpees + 3 thrusters at at 95/65lbs