https://locomotionfit.com/training-the-locofam-through-covid-19
WOD
A) Power Clean
Accumulate 5-7 Sets
5 Hang Power Cleans Building
B) Back and Forth
For Total Reps
Alt. Tabata
• Russian KbS 44/26
• Pushups/Box Pushups
Rest 2:00
Alt. Tabata
• Abmat Situps
• Ring Rows
Strategy and Briefing:
Fast Elbows
Rotate your elbows under the bar and place it on your shoulders, front rack. Sounds easy, but in practice fast elbows require a slightly released, loosened grip, for a faster rotation. If you death-grip the bar, you’ll have SLOW elbows. (It’s the same with kipping muscle-ups on the turnover ー gripping the rings too hard makes it difficult to get on top.) Cue for fast elbows, catching with high elbows, and remember to allow faster rotation by using a slight release of the grip.
Conditioning
With our Tabatas (20 sec on/10 sec off) today the goal is to maintain consistent reps across all rounds for both movements — we’re counting total reps here (which differs from a ‘regular’ tabata where the score is the lowest round). Focus on the pacing, controlling the fatigue without overextending yourself, particularly on the Pushups & Ring Rows. For these two movements you need to be hyper-aware of fatigue throughout. Be sure to avoid failure for the first 3 sets, then in the final set go for it. If you get close to failure too early you will not recover in time. Do the KbS & Situps straight through & consistently for all bouts.
Levels Consideration: Kettlebell, UB Push, UB Pull
Goal: 150+ Reps