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TUESDAY | 05.05.2020


WARMUP:

  • 2 x 1MIN samson stretch with hands overhead and side-to-side twists

  • 10-10-10-10 front/back/side-to-side leg swings

  • 2 x 200m jog

  • set up an OVER-UNDER station using a box & PVC or chair & broom, etc) and do 2 ROUNDS of the following:

  • 20 over-unders (SCALE to step-over if needed)


SKILL: "BURGENER WARM-UP"

  • grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.

  • in-depth video HERE (9mins)

  • skill transfer exercises (5mins)

  • DO NOT just rush through this


20MIN AMRAP: "JUAN MORE REP"

  • 100m sprint + 1 power clean @80%

  • 100m sprint + 2 power cleans

  • 100m sprint + 3 power cleans ... ... ...

(continue adding +1 heavy power clean to each round)

(SCORE TOTAL power cleans completed)


ACCESSORY/CORE CONDITIONING

3 ROUNDS:

  • 2 x 25 barbell/dumbbell curls

  • 2 x 20 single leg glute bridges with 3~5sec hold


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP

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