May 30, 2016

 

a) WARM UP:

  • Side shuffle to the end of the gym
  • Side shuffle back
  • Run to the end of the gym and back
  • Back peddle to the end of the gym and back
  • 10 Dowel OHS
  • 10 Pass thus
  • 10 Lateral Banded Walks
  • 10 Goblet Squats (kb/db)
  • Empty bar OHS warmup
b) STRENGTH:

  • 20 min to test 1RM OHS
c) METCON:

With a running clock…..

0-5 min AMRAP of:

  • 5 WB (20/14)
  • 10 Hang Clean (95/65)

at the 5 min mark, switch:

5-10 min AMRAP of:

  • 10 Push Press (same bar)
  • 20 DU

at the 10 min mark, switch:

10-15 min AMRAP of:

  • Max burpees

Remainder of class – Coach led mobility

 

d) ACCESSORY WORK:

  • 5 min EMOM Pull ups. Choose a number that you can do unbroken in 30 sec or less.

 e) RECOMMENDED MOBILITY:

  • pec / shoulder smash, door stretch, wall stretch
  • T Spine roll
  • calf stretch / roll

 

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