May 16, 2016

 

a) WARM UP:

Row, airdyne, ski erg – 2 mins

  • 20 dowel pass thrus
  • 20 dowel good mornings
  • 20 dowel overhead squats
  • 10 leg swings – back/forth & side/side
  • 10 walking lunges
  • 45s per side couch stretch
  • 45s per side pigeon pose
  • 10 empty bar front squats
b) STRENGTH:

**All percentages are based on your 10RM FS

  • 3 x 6: 1-¼ front squats (@ 95%) ***Lower yourself into a squat, come up 1/4 of the way, drop back down to the bottom, then explode up to standing***

c) WOD:

For time:

5 rounds for time:

  • 400m run
  • 20m sled drive (230/140+sled)
  • 10 hand release pushups

    * If it is nice outside, this will be done there.  🙂

d) ACCESSORY WORK:

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

  • Spend 2-5 mins on airbike or rower at talking pace
  • Roll quads and glutes for 5 mins

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