WOD#124 "Pull, Push & Clean"

Today's workout incorporates muscular strength, endurance, and cardiovascular endurance all in one. It is upper-body dominant (pull ups/chin ups and push ups), but there are plenty of modifications if you don't have these movements down yet. 

Warm Up

3:00 Progressive Row, Run or Bike

• Functional Series (2 rounds)
  • 10 Hollow Flutter Kicks
  • 10 Air Squats
  • 3 Inch Worms
  • 10 Med Ball Cleans​

mobility

Movement Prep

• Assisted Depth Squats, 10x
• Extensions, 5x (each side)
• Figure Fours, 5x (each side)
• Traction Lunges, 2x (each side)
  

​Upper Body Series

• Pass Overs, 10x
• Rows, 5x (each side)
• Circles, 5x (each direction)

Workout of the day

20 minute AMRAP
Complete as many rounds of the following as you can in 20 minutes.
     5 Chin Ups (or) Pull Ups 
    10 PoR Push Ups
    15 Medicine Ball Cleans

Total Rounds: _______

Modifications

• Banded or Jumping Chin/Pull Ups
• Modified Push Ups or Incline Push Ups
• Disjointed Medicine Ball Cleans: slow this movement down so it feels more like a deadlift to a goblet squat.

Progressions

• Power Cleans

Recommended STretches

Yoga Series

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