February 12, 2016

 

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 (15 min max):

  • 6 reverse lunges each side @40%BS
  • 6 RDL @ 55% DL
c) WOD:

5 Rounds For Time (30 min time cap):

  • 60 DU
  • 30 WB (20/14)
  • 15 snatches (75/55)

This should be light and fast, scale so that you can keep moving and keep your heart rate up.

d) ACCESSORY WORK:

3 Rounds:

  • 15 tuck ups
  • 20 leg swings
  • 30 tick tocks
  • 30 sec arch hold (Superman)
e) RECOMMENDED MOBILITY:

  • Pec Smash with LAX
  • Foam Roll Lats, arm pits and under scap
  • Trap Smash/Tack and Floss with LAX

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