July 13, 2016

 

a) WARM UP:

  • Bear Crawl to end of gym
  • Single arm overhead carry – heavy – to whiteboard, switch arms and go back
  • Single arm farmer carry – heavy – to whiteboard, switch arms and go back
  • Bear crawl back
  • 10 Leg swings per leg – front/back & side/side
b) STRENGTH/SKILL:

Superset 5x:

  • 5 wall walks (start on your stomach; end with noes/toes on wall)
  • False Grip Holds (Level 1: 5-10 sec, Level 2: 10-15 sec, Level 3: 15 – 20 sec)

Rest no more than 1:30 between sets.

c) WOD:

For time:

  • 21 Deadlift (225/145)
  • 50 air squats
  • 21 Push Press (135/95)
  • 15 Deadlift
  • 50 air squats
  • 15 Push Press
  • 9 Deadlift
  • 50 air squat
  • 9 Push Press

(21-15-9 with 50 squats between the DL-PP)

 

d) ACCESSORY WORK:

3x:

  • 10 Russian Twists (ea. side)
  • 10 side Plank
  • 20 heel lifts (heels to the sky)
e) RECOMMENDED MOBILITY:

  • hammies/glutes – pigeon pose, roll, smash
  • quads/adductors – couch stretch, roll

 

Posted in WOD