March 16, 2015

March 15, 2016
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a) WARM UP:

Row or Airdyne for 2 mins

  • 5 scap pushups
  • 5 scap pull ups
  • 1 length to middle post of knee pulls
  • 1 length of quad pulls
  • 1 length of duck walks
  • 1 length of walking lunges with plate overhead – 25/15
  • 10 crab hold toe touches – hips up
  • Lat banded distraction – 1 min per arm
  • Foam roll thoracic – 1 min
b) STRENGTH:

Superset 5x of (15 min max):

  • Bench press x 5 @ 75%
  • Ring Rows x 8-10 (try and work with a horizontal body; feet on box)
c) METCON:

Buy In:

  • Accumulate 2 mins hanging from the pullup bar, then:

3 RFT:

  • 5 S2OH (135/95)
  • 10 Deadlifts (135/95)
  • 50 Double Unders

Cash out, not included in score for the day:

  • Accumulate 3 mins of front plank.

d) ACCESSORY WORK:
e) RECOMMENDED MOBILITY:

  • Roll Quads
  • Chest opener
  • Chest smash
WOD