June 24, 2016

June 24, 2016
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a) WARM UP:

3 rounds of:

  • 7 burpees
  • 14 air squats
  • :30s handstand hold (if this is not doable, 2 wall walks)

 

Finish with

  • 1:00 min squat hold
  • :30s wall stretch

 
b) STRENGTH:

3x Superset:

  • 5 Rear Foot Elevated Split Squat per leg @ 40%, 45%, 50% of your Back Squat
  • 8 Single Arm Press per arm @ max effort from test week
c) METCON:

For time:

  • 70 cal row
  • 50 Double Unders
  • 40 Sumo Deadlift High Pull (95/65)
  • 30 Push Press (95/65)
  • 10 Bar Muscle Ups (Scale Jumping Bar MU, if possible OR pull-up and dip –> 2:2)
d) ACCESSORY WORK:

4x:

  • 15 back ext
  • 30 sec plank
  • 30 sec R side plank
  • 30 sec L side plank (do the planks back to back with no break)

 
e) RECOMMENDED MOBILITY WORK:

  • T Spine – roll out
  • Quads and inner thigh – couch stretch and roll out
WOD