May 4, 2016

 

a) WARM UP:

1 length of gym each:

  • High Knees
  • Butt Kicks
  • Bear Crawl
  • High Kicks
  • 1/2 length Spider-Man crawl
  • 1/2 length Duck Walk

Then do:

  • 10 beat swings
  • 20 jumping lunges
  • 30 sec front plank

 

b) STRENGTH SUPERSET:

  • 3 sets x 8-10 Strict Pull Ups (supinated grip – aka chin ups)
  • 40 m single arm Farmer Carry As Heavy As Possible (each hand – 4 lengths of gym)
c) WOD:

13 min amrap:

  • 15 Wall balls (24/20 – 10′)
  • 10 Dips
  • 5 T2B
d) ACCESSORY WORK:

  • 10 min to work MUs (ring swings, transitions, false grip holds, etc.)

e) RECOMMENDED MOBILITY:

  • banded lat distraction
  • roll lats and T spine
  • roll quads

 

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