July 15, 2016

 

a) WARM UP:

row 2 mins

  • banded lateral walks – 10 each way
  • 10 dowel pull thrus
  • 10 dowel OHS
  • 10 leg swings – front/back & side/side
  • 1 min front plank hold
  • 10 empty bar back squats

 

b) STRENGTH:

  • 3 sets x 3 reps Back Squat @ 70, 80, 90%
c) METCON:

7 min amrap

  • 1 bar muscle up (scale: 3 C2B, PU ** NO BANDS)
  • 5 pushups
  • 10 wall ball shots (20/14–>10′)
d) ACCESSORY WORK:

4x:

  • 15 back extensions
  • 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:

  • quads, hips and adductors – spend 10 mins rolling and stretching

 

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