July 29, 2016

 

a) WARM UP:

Run outside – out the back and in the front (~300m).

2 Rounds Not For Time:

  • 5 air squats
  • Run to end of gym
  • 5 air squats
  • Grab 2 heavy kb or db – farmer walk 2 lengths of gym
  • Bear crawl back
  • Leg swings – front/back and side/side – 5 each

Finish with:

  • 45s wall sit

 

 

b) STRENGTH:

  • 20 min to Establish 1RM Back Squat
c) WOD:

5x:

3 min AMRAP:

  • 3 power clean (135/95)
  • 6 push ups
  • 9 back squats (135/95)

1 min rest between rounds, repeat 5 times.

 

d) ACCESSORY WORK:

  • Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.)

 

e) RECOMMENDED MOBILTY:

  • adductors, quads, hammies – couch, pigeon, front pike stretches and roll

 

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