Thursday April 23rd

22
Apr

Thursday April 23rd


Warm Up

10 up dog to down dog

10 down dog to pidgin with a small push up

10 5 second tempo air squats

10 jumping dips with a slow negative or dips off a chair if you don’t have rings

5 burpees

5 squat jumps

Empty Barbell warm up

5 dead lifts

5 muscle cleans

5 front rack push throughs each arm

5 front squats

5 power cleans

5 squat cleans

use three sets to build up to the weight for the WOD doing 1 to 5 dips between sets

“Elizabeth
21-15-9
Squat Clean, 135/95
Ring Dip

Extra Credit:
Find a heavy 3 position power clean”

No Equipment

10 up dog to down dog

10 down dog to pidgin with a small push up

10 5 second tempo air squats

10 jumping dips with a slow negative or dips off a chair if you don’t have rings

5 burpees

5 squat jumps

do three sets 6 goblet or odd object squats and 3 dips on a chair or table

“21-15-9
Goblet Squat
Dip”

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