AC Home WOD: February 9, 2021

Warm Up

10 Wall Lat Stretch

10 each Floor I-Y-T

10 Single Leg Forward Fold

10 Overhead Reach - Squats

10 Spider Lunge / Stretch

10 T Spine Stretch

10 Fire Hydrants

10 Warrior Squats

Wrist Prep

3 Rounds

1 min Fast Feet

10 Back Extensions on Bench or Supermans

10 Banded Good Mornings

10 Empty Barbell Front Squats

Session 1

---

Weightlifting

I. Every 2:30 x 5 sets: 3 Position Cleans

(Above Knee + Below Knee, Floor)

2 x 1 @ 65%

2 x 1 @ 70%

1 x 1 @ 75%

1 x 1 @ 80%

Cleans are not touch and go, reset after hang cleans

II. Every 3 mins x 4 sets: Front Squat

1 x 6 reps @ 70%

1 x 6 reps @ 80%

1 x 3 reps @ 90%

1 x 2 reps @ 95%

---

WOD

For Time (CAP 30)

1 Mile Run

Alternative

2000m Row

50 Wall Ball 14 / 20 lbs

Alternatives

Backpack Thrusters

Two Hand Single Dumbbell Thruster

50 Deadlifts

50 Box Jump Overs 20" / 24"

Alternative Jump over Bench

50 Wall Ball 14 / 20 lbs

1 Mile Run

Alternative

2000m Row

RX 185 / 125 lbs

Scaled 135 / 95 lbs

Session 2

(Optional)

---

WOD

Every 2 mins x 10 sets

18 / 12 cal Bike

Alternative

18 / 15 cal Row

400m Run

5 Bench Press

RX 185 / 125 lbs

Scaled 155 / 105 lbs ; 135 / 95 lbs

Midline

4 x 15 V - Ups

4 x 15 Plank Up Downs

4 x 15 Bench Sit Ups or Abmat Sit Ups

4 x 15 Barbell Glute Bridge

---

Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch