February 26, 2016

a) WARM UP:

2 rounds:

  • 1 min roll quads
  • 10 cossack squats
  • 10 lateral banded walks each way
  • 10 banded squats
  • 1 min roll thoracic

Then, scap activation

b) SKILL/STRENGTH:

15 min EMOM:

  • Min 1 – 10 tuck ups – https://www.youtube.com/watch?v=YojoDZY31fM
  • Min 2 – 30 secs of max double under (work on these)
  • Min 3 – 10 single arm dumbbell snatches (5 per arm – you pick the weight)

c) WOD – You Choose:

Open WOD 16.1 (full wod) or modified 16.1 plus mobility (see below)

Choice 1: 20 min AMRAP

  • 25 ft overhead walking lunge (95/65) – scale: front rack walking lunge (45/35)
  • 8 bar facing burpees
  • 25 ft overhead walking lunge (95/65) – scale: front rack walking lunge (45/35)
  • 8 C2B pull ups – scale: jumping pullups – see Open scale standard

OR:

Choice 2: 10 min AMRAP at 70% effort (if you are doing the OPEN 16.1 on Friday night or Saturday morning)

  • 25 ft overhead walking lunge (95/65) – scale: front rack walking lunge (45/35)
  • 8 bar facing burpees
  • 25 ft overhead walking lunge (95/65) – scale: front rack walking lunge (45/35)
  • 8 C2B pull ups – scale: jumping pullups – see Open scale standard

Then, mobility:

  • 1 min couch stretch
  • 1 min banded lat stretch on rig
  • 1 min quads foam roll
  • 1 min adductor foam roll
  • 1 min upper thoracic foam roll
  • 1 min lats foam roll

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