3 Rounds (Not for Time)
10 Air Squats
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Sumo-deadlift High-pulls (Just the barbell or PVC Pipe or Broomstick)
Perform 3 rounds nice and slowly. Do everything as perfectly and methodically as possible. When you get to the sumo-deadlift high-pulls, do the first round in slow motion, the second round at about 50% and the third round at full speed. Focus on working your biggest muscles first and then your smallest last. Start with the weight on the ground close to your vertical shins and your chest high in a wide stance with a narrow grip. Explode into a deadlift pull with your hips and legs keeping your arms straight. As soon as your hips fully open (standing straight up), pull with your upper back. Once that is exhausted, pull the rest of the way with your arms. Everything should flow together smoothly, but get everything out of your biggest muscles before moving on to the smaller ones.
Skills / Strength
5 Sets (1:00 Rest)
We want to reinforce the jumping and shrugging with straight arms using the clean pull. The WOD today is very telling. If you biceps are tired from the WOD, then, more than likely, you bent your arms pulling on your hang cleans instead of shrugging the weight up and getting under the bar. Perform 5 sets resting 1 minute between each set of 5 clean pulls. Continue to add weight each set if your form feels good. Focus on straight arms through-out the pull.
20:00 AMRAP (As Many Reps As Possible in 20 Minutes)
5 Thrusters (Men: 95lb / Women: 65lb)
Fitness Level Substitution: Push Presses
7 Hang Power Cleans (Men: 95lb / Women: 65lb)
9 Sumo-deadlift High-pulls (Men: 95lb / Women: 65lb)
Put 20 minutes on the clock. Perform as many reps as possible in the 20 minutes doing 5 thrusters, then 7 hang power cleans, and 9 sumo-deadlift high-pulls. This is one is easy to spend too much time resting. You will have to rest, a lot, during this work-out, so be smart about it. Watch the clock on your rest and keep it as short as possible as a lot of time can go by with you not moving. Post your total rounds completed and any additional reps to comments. Keep in mind that a hang power clean starts at frame 3 of the picture with the bar above your knees.
Use a lacrosse ball, tennis ball, golf ball, etc. to mobilize your traps/scapula (upper back).
Find a spot that needs work (It may be uncomfortable).
Try and relax while laying down on your back with the ball on that spot for 1 minute.
Then, keeping the ball in the same spot, move your arm around for a minute.
Repeat with your other side.
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