January 29, 2016

January 28, 2016
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a) WARM UP:

Between the posts:

  • Side Shuffle there
  • Side Shuffle Back
  • Jog there
  • Back Pedal back
  • 45 sec Sampson Stretch each side
  • 10 leg swings forward and back
  • 10 leg swings side to side
  • 10 banded lateral walks
  • 5 WB As High As Possible

Repeat
b) STRENGTH:

Superset – 3x:

  • 6 reverse lunges each side @ 40% of Back Squat (bar on your back)
  • 6 RDL @ 55% of max DL
c) INTERVAL WEIGHT TRAINING:

For time (30 min time cap):

3 Rounds:

  • 7 UB Power cleans @ 70% of max power clean
  • 50 DU
  • 2 min Row Max Effort**    (**target to hit between 500-600+m per round)
  • 2 min rest

Rest 5 min.   Then,

For time

  • 30 burpee pull ups (bar 6″ to 12″ above reach)
d) ACCESSORY WORK:

3 Rounds:

  • 10 tuck ups
  • 20 leg swings
  • 30 tick tocks
  • 40 sec hollow hold

GIVE YOUR FRIENDS A HIGH 5, THIS WAS A DOOZY!!
WOD