July 1, 2016

 

HAPPY CANADA DAY! – open gym today from 2 til 5

a) STRENGTH:

3 sets x 5 reps Back Squat (65, 75, 85%)

b) WOD:

Lumberjack 20

  • 20 Deadlifts (275/155)
  • Run 400m
  • 20 KB swings (70.53)
  • Run 400m
  • 20 Overhead Squats (115/85)
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 C2B
  • Run 400m
  • 20 Box jumps (24/20)
  • Run 400m
  • 20 DB Squat Cleans (45/35)
  • Run 400m

 

c) 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)
d) RECOMMENDED MOBILITY:

  • calves & shins – stretch and roll
  • quads and adductors – couch stretch, wall splits stretch and roll

 

Posted in WOD