Monthly Challenge
Daily Core Workout
Pre WOD:
E3MOM for 15 min (5 sets)
3 TNG Clean & Jerk 60%+
– Build up to a heavy 3 rep, needs to be Touch and go, Both on the floor AND from Clean to Jerk
WOD:
A, Front Rack Reverse Lunges:
3 sets*10 Front Rack Reverse
Lunges RIR 2/2
B, 3 Rounds for time:
800 m Run
30 Box Jump Overs 24/20 inch
10 Strict Handstand Push Ups to Abmat
Cap 20 min
Post WOD:
2-3 Rounds for quality
45 sec Passive Hang
12/12 Banded External Rotation
12 Lu Raises
– Rest as needed between movements and rounds
* Increase sec/Reps each week
Videos:
Banded Ext Rotations: https://youtu.be/0pqfxjXdSos
Lu Raises: https://youtu.be/UHoKvLJeMng
