191021 - Motivation Monday

Here’s little motivation to start your week from a strong little karate kid! His friends are yelling and encouraging him to keep fighting for the goal! This reminds me of the energy of the OPEN! We are pushed to do something we thought we couldn’t! It makes us conquer the previously impossible! Let’s kick this week in the face!

QOTD - Pancakes or Waffles?

WARM UP - 20 Calories or 500m of Cardio
Banded Side Step
Laying Banded Hip Flexor Pull
Banded Plank Jacks
Downward Facing Hamstring Lift
Banded Shoulder Pull Aparts into front rack

MOBILIZE - Thread the Needle & Open Book

COACH PREP - Clean Prep

STRENGTH - 1RM or Heavy Single Clean (Can be muscle, power, or squat)

WOD -
A (Competitive)
For Time
25 Hang Squat Cleans (@ 80% of today’s heaviest clean)
5 Burpees each time you set it down

B (Performance)
For Time
50 Hang Cleans (@ 65% of today’s heaviest clean)
5 Burpees each time you set it down

C (Fitness/Health)
For Time
40 Hang Cleans (@ 75% of today’s heaviest clean)
4 Burpees each time you set it down

GOAL OF THE WOD - Less than 10 minutes! AND less than 30 burpees!

COOL DOWN -
Accumulate 20 Glute Bridges with same bar from the workout