Oct 12, 2016

Posted on by glennstake

 

PRE-CLASS MOBILITY:

  • Light rolling for 2 min of T Spine/lats
  • Light rolling for 1 min of quad/adductor (ea. leg)
  • 30 sec couch stretch per leg
  • 1 min banded ankle distraction per leg

 
a) WARM UP:

10 mins of quality reps of:

  • 10 jumping lunges
  • :30 sec plank
  • :30 sec wall stretch
  • 10 sott’s press with dowel
  • 10 dowel pass thrus

 
b) STRENGTH:

Take 10 mins to establish a max strict press for the day.

E2MOM for 5 sets:

  • 3 strict presses @ 85% (of the weight you got to above)
c) WOD:

20 min AMRAP of:

  • 20 Thrusters (95/65)
  • 20 Box jumps (24/20)
  • 20/15 Cal Row
  • 20 T2B

 
d) ACCESSORY WORK:

  • Supinated grip (palms facing you) hanging from bar holds (accumulate 3 mins)
  • Every break – do 10 db bicep curls
e) RECOMMENDED MOBILITY:

  • Repeat mobility from warm up, adding 2 min pigeon per side

 
Posted in WOD