April 19, 2016

 

a) WARM UP:

  • Row, air bike, ski erg – 4 mins (start slow, speed up throughout)
  • 10 dowel pass thrus
  • 10 dowel overhead squats
  • banded lat and front rack stretch – 1 min per arm
  • weighted glute bridge – 15 (bar or kb)
  • 20 squats
  • 30 sec bottom of squat hold
  • 45 sec couch stretch per leg

 

b) STRENGTH:

Squat clean every 2 mins on the min

  • 3, 2, 1, 1, 1, 1, 1 (@75% of 1 rep max, 80%, 85%, 85%, 85%, 85%, 85%)
c) WOD:

21-15-9

  • 400m run to start each round
  • Wall Balls (24/20 to 10′ target)
  • KB Swings (55/35)
d) RECOMMENDED MOBILITY:

  • wall stretch
  • roll quads and hammies/glutes

 

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