Sept 5, 2016

 

 

a) WARM UP:

2 Rounds Not For Time:

 

 

b) STRENGTH:

EMOM for 16 min:

  • 1 – 4-6 strict pull ups (preferred scale is controlled negative)
  • 2 – 4-6 bear hug sandbag squats
  • 3 – 8-10 Bench Press
  • 4 – 10 side plank hip lifts per side, hold for a breath

 

c) WOD

  • 4 min row for max m

Rest 2 mins

4 min amrap:

  • 5 deadlifts 225/155
  • 15 wall balls (20/14–>11’/10’)
d) ACCESSORY WORK:

  • Spend 10 min on a Gymnastics Goat (DU, HSPU, MU, PU, etc.). Treat it either like technique work or capacity work.

 

 e) RECOMMENDED MOBILITY:

  • door stretch & pec smash with lax/roller
  • quads, adductors & glutes – stretch with pigeon pose, couch stretch and roll

 

Posted in WOD