Miranda Oldroyd Warm Up:
Arm Rotations
Leg swings
Walkouts
Kipping/strict Pull up practice
Shoulder clean Practice (I'm going to be picky)
HHS:
100 Shoulder cleans
Waiter Carry every rest
(any pause longer than 2 seconds constitutes a rest or any time the bag is dropped)
Last Call:
Run 1 mile timed
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Arm Rotations
Leg swings
Walkouts
Kipping/strict Pull up practice
Shoulder clean Practice (I'm going to be picky)
HHS:
100 Shoulder cleans
Waiter Carry every rest
(any pause longer than 2 seconds constitutes a rest or any time the bag is dropped)
Last Call:
Run 1 mile timed
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If we have a large group today...Team Workout!!!
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With a partner:
150 Sand bag Cleans/Box Jumps
400m Over Head Carry/Run
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Partner A will clean while partner B does box jumps. When partner A stops doing cleans then both partners switch. Continue the cycle until you reach a total of 150 cleans. Then Partner A will begin the 400m OH carry with the sand bag while partner B runs all the way around back to the partner with the sand bag then switch. Continue this cycle until the sand bag makes its way around the full 400m
Post workout, workout time, and mile time (if you do the mile) to comments:
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