Workout of the Day

Here’s our WOD for today.
Wednesday 03/22/2023

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup On Your Own Before Class

6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
4 Up Downs to seal pose + bar step over
8 Jump Over Bar

2. Workout Prep
3 sets
3 Power Cleans (build across sets)
3 Front Squats (build across sets)
2 Burpee Over Bar

Workout (AMRAP - Reps)


12 min AMRAP
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar

AMRAP 12 Minutes
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs

  • Target number of reps: 108+ reps (finish the round of 11)
  • Minimum number of reps before scaling: 75 reps (finish the round of 9)
Accessory (Weight)

4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side - as heavy as possible)
- rest as needed between sets-

(conv: 30m)

Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min pigeon pose (each side)</li><li>1 min quad smash (each side)</li></ul>