May 27, 2016

 

a) WARM UP:

Between post 1 and end of gym:

  • Sprint there, do 5 burpees
  • Sprint back, do 5 leg swings per leg – front/back & side/side
  • Sprint there, do 5 air squats
  • Sprint back, do 5 supermans

Repeat the above once

Finish with:

  • 10 bird dogs
  • 10 empty bar glute bridge ups
b) STRENGTH:

  • Establish a 1 rep max deadlift (20 mins)

c) WOD:

3 rounds for time:

  • 200m row (**if its nice out, 200m sprint)
  • 20 alternating db snatch (55/35)
  • 5 strict hspu (scale: kipping, negatives, box)
  • 5 bar muscle ups (scale: 1 C2B + 1 dip, 1 pull up + 1 dip, no ring muscle ups!)
d) ACCESSORY WORK:

  • 3×10 DB Single arm DB press
  • 3×15 Back Ext
e) RECOMMENDED MOBILITY:

  • row / air bike at conversational pace for 5 mins
  • roll out hamstrings and T Spine – spend 5 mins here

 

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