April 9, 2016

a) WARM UP:

3 rounds:

  • 5 beat swings
  • 5 strict pull up with 2 sec hold at top (or ring rows with 2 sec pause at top)
  • 20 Partner wall balls (10 each)
  • 10 dowel pull thrus
  • 10 overhead squats with dowel

Then,

  • 1 min couch stretch per leg
  • 1 min wall sit
  • 1 min wall stretch

b) METCON:

3 rounds, each for time:

  • 4 jerks (185/115)
  • 5 front squats (185/115)
  • 6 power cleans (185/115)
  • 7 burpees over bar
  • 40 hand release push ups
  • 50 v-ups
  • 60 single unders (yes, not a typo)

Rest 3 mins between rounds
c) RECOMMENDED MOBILITY:

  • roll quads
  • pigeon stretch
  • pec smash with softball

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