“Curvin’ Creeps” – Friday 1-4
Warm-up
10 Burps
10 Burpees to Target
10 Strict Pull Ups/Jumping Pull Ups
10 Burpee Pull Ups
Mobility
Trap Mash
Strength
Strength
EMOM10
1 Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead
WOD
30 Hang Power Cleans (135/95)
25 Burpee Pull-ups
20 Hang Power Cleans
15 Burpee Pull-ups
10 Hang Power Cleans
5 Burpee Pull-ups
ADV (155/105)
L3 (115/80)
L2 (95/65)
L1 (65/35)
Extra Work
With A Partner
*Two People Can work at the same time
100 Calorie Air Bike
80 GHD Sit Ups*
100 Calorie Bike
*Scale to half way down and/or number where necessary.
2019 01 03