James and the Ladies!
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Under Ground Kings
OT5M x 6
1 Big Clean Complex
Big Clean Complex =
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Press
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
*Finish entire complex without dropping the bar. One weight across today!*
Warmup
2 Rounds
:30 Jumping Jacks
:30 Good Morning
:30 Walkout to Plank
5 Clean Grip Deadlift
5 High Hang Muscle Clean
5 Press and Stretch
Squat Clean Warmup
Pos 1 x 3
Pos 2 x 3
Pos 3 x 3
Shoulder to Overhead Warmup
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk
Modifications
Only Hang Cleans
Tabata Time
Question of the Day
If you were a superhero what would your superhero name be?
Box Brief
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75lbs followed by Tabata.
Underground Kings – 75/80/80/85/85/90#. Right forearm/elbow/triceps has been feeling great, but still taking it easy. Cleans, press, and jerks felt great.
First WOD with Anna w/ no MS/HS class scheduled. She did great w/ 15# bb.
QOTD – Mark the Overthinker 😂
Underground Kings – went with a 35# bar for all rounds. I dont think I’ve ever done a big complex so this was HUGE for me….AND clean & jerks are definitely not my gig. Thanks for all your guidance Coach Casey! Felt great to get these movements down 🏋️♀️ 🏋️♀️
WOD: did it with a 55 pound barbell and felt great! I moved into the overhead movements as the rounds went on and even did a few push jerks!
QOD: The accidental destroyer … trying to help but just tripping and making things worse
Rested this morning as my legs were sore! 2.5 mile run this afternoon.
Big Clean: The rain really put a “damper” on our WOD, so we had to use the garage. Started at 55, thinking there wasn’t enough room, but then realized it would be ok, so then did 60,65,70,70,75. Felt good to do a WOD like this!! Used 70# for the tabata bent over rows.
On vacation this week with no barbel so I did Sun EMOM instead. Those holds always get ya!
Bug clean 115#. Great job 8:30!