Warm-up:

  1. Carioca 100m 
  2. 1 Power Clean w/bar
  3. 1 Front Squat w/bar
  4. 1 Shoulder to Overhead w/bar
  5. 1 Pull-up 
  6. Run Backwards 200m 
  7. 2 Power Clean w/bar
  8. 2 Front Squat w/bar
  9. 2 Shoulder to Overhead w/bar
  10. 2 Pull-up 
  11. Run 300m 
  12. 3 Power Clean w/bar
  13. 3 Front Squat w/bar
  14. 3 Shoulder to Overhead w/bar
  15. 3 Pull-up 

Mobility:

Foam Rolling: Quads, Hams, Add, Abductors + Trap Smash  

Announcements:

Acro Yoga/Going away party, tomorrow, June 27th at 4:00pm at CF Tally!  

Skills & Technique: (Click below for links to more info)

Wod:

Tornado

Increase each movement by 1 repetition after each round. 

1 Power Clean 
1 Front Squat
1 Shoulder to Over Head 
1 Muscle-up (Bar or Ring)

Barbell movements are based off 50% of C&J 1RM
Scale MU's to 1 strict pull-up + 1 strict dip (Bar or Ring). 
20 Minute AMRAP
Score rounds and reps. 

Coach's Note:

The warm-up is designed to help make sure everyone knows the format of the Wod. Spend a good amount of time going over each movement and the available options. There should be plenty of time for practice and getting the perfect scaled version if you need to. The weights for the barbell movements are coming from 50% of your clean and jerk 1RM. If you don't have an established 1RM, work with your coach to get the proper weight. You shouldn't be using a devastating amount of weight for this one. A light/moderate load is what you're shooting for. I am excited to see the results of this one. Tori brought me this Wod so we named it accordingly!

Coach Jon

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