May 2, 2016

 

a) WARM UP:

2-4-6-8-10 (10 mins max)

  • Jumping air squats
  • Beat Swings
  • Leg Swings – front / front & side / side
  • Arm circles – forward & backward
  • Wall balls (14/10 – 10′)
  • Mountain climbers
b) STRENGTH:

**All percentages are based on your Front Squat 1RM

  • 3 sets x 3 reps Back Squat (@ 77.5%, 80%, 82.5%)

Straight Into:

  • 3 sets x 5 reps Front Squat (@ 65%, 70%, 75%)

c) HAPPY B-DAY COACH GLENN WOD:

For time:

  • 41 Hand release burpees to 6″ target
  • 41 Sit ups
  • 41 Push press (95/65)
  • 41 Sit ups
  • 41 Hand release burpees to 6″ target
d) ACCESSORY WORK:

  • 3 x 10 bench candle sticks
  • 3 x 1 min Plank
e) RECOMMENDED MOBILITY:

  • shoulder front felt / pec smash and stretch
  • couch stretch and quad roll
  • upper back / T Spine roll out

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