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WARM-UP
1) Row 500m
2) Scap Pull-Up’s & Scap Circles, 10 reps each
3) Kipping, 10 reps for 2 sets
4) KTE’s + Toes to Bar, 5+5 reps for 2 sets
5) Lat Smash + Stretch
6) 30 Singles + 20 Floating Singles + 10 DU’s
7) Calf/Shin Smash + Stretch
8) Clean Bar Warm-Up (5 reps each)
- Hip Clean High Pull (5 strict, 5 w/legs)
- Hip Muscle Clean + Front Squat
- Hip Power Clean + FS
- Hip Clean + Hang Clean
WOD PREP
a) 20 Singles + 10 DU’s
b) Squat Clean Practice for 3-4 sets; work up to WOD weight
c) One round for quality: 5 Toes to Bar + 10 DU’s + 3 Squat Cleans
ACTIVE MOBILITY
a) PVC Pipe Front Rack Stretch
b) High Glute Smash
c) Couch + Frog Stretch
d) T-Spine Extensions
OPEN WOD 19.2: Beginning on an 8-minute clock, complete as many reps of:
- 25 Toes-to-Bars
- 50 Double-Unders
- 15 Squat Cleans (135/85)
- 25 Toes-to-Bars
- 50 Double-Unders
- 13 Squat Cleans (185/115)
**If completed before 8 minutes, +4 minutes to the clock & proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 11 Squat Cleans (225/145)
**If completed before 12 minutes, +4 minutes to the clock & proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 9 Squat Cleans (275/175)
**If completed before 16 minutes, +4 minutes to the clock & proceed to:
- 25 Toes-to-Bars
- 50 Double-Unders
- 7 Squat Cleans (315/205)
(20-minute time-cap)
Scaled Variation & Loading Options:
Scaling Toes to Bar: KTE’s or Sit-Up’s
Scaling Double-Unders: Single Unders
Men Squat Clean 95-115-135-155-185 lb.
Women Squat Clean 55-75-95-115-135 lb.
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: V Up’s, 12 reps for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Barbell Quad Smash & Banded Hip Extension