December 2 2020
Warm Up:
3x
10 Squats
10 Push Ups
10 Spiderman
10 Superman
WOD:
Barbell Crew
Big Clean Complex
6 rounds
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk
** Start at a good place and add weight as you can or want
Minimal Weight Crew
Big Clean Complex
6 rounds
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk
** Can be with a DB or Two, A KB, Or a Medball
Get through each round as fast as you can. Rest as needed between rounds
Bodyweight Crew
Body Weight Complex
6 rounds
1 plank Burpee Squat (no Push up) + Burpee Squat+ Double push Up Burpee Squat +1 Squat Jump
1 plank Burpee Squat (no Push up) + Burpee Squat+ Double push Up Burpee Squat +1 Jumping Lunge
1 plank Burpee Squat (no Push up) + Burpee Squat+ Double push Up Burpee Squat +1 Squat Jump +1 Jumping Lunge
Get through each round as fast as you can. Rest as needed between rounds