504's First Member Spotlight!
Thursday
Warm up:
20 Russian KB swings
10 lunging pass-thrus
10 banded side-steps (each way)
Mobility
Strength/Skill:
EMOM for 7 minutes
@ 60% of 1RM
1 power clean
1 hang squat clean
1 squat clean
WOD:
5 Rounds for Time
20 calorie row
5 power cleans (185lb/120 or about 75% of 1RM)
(Each round is as fast as possible)
This is done in teams of 2. Partner 1 does 1 round (20 cal row and 5 PC) while the other rests. If there is an odd man out, that person rests 1:1
30 minute time cap
Thursday
Warm up:
20 Russian KB swings
10 lunging pass-thrus
10 banded side-steps (each way)
Mobility
Strength/Skill:
EMOM for 7 minutes
@ 60% of 1RM
1 power clean
1 hang squat clean
1 squat clean
WOD:
5 Rounds for Time
20 calorie row
5 power cleans (185lb/120 or about 75% of 1RM)
(Each round is as fast as possible)
This is done in teams of 2. Partner 1 does 1 round (20 cal row and 5 PC) while the other rests. If there is an odd man out, that person rests 1:1
30 minute time cap
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