May 24, 2017

 

a) WARM UP:

  • Row for 2 mins

6 min amrap for quality reps:

  • 10 air squats
  • 10 arm circles either way
  • 10 leg swings – front/back & side/side

Then:

  • Take :45 secs and roll your T spine and traps.

Take an empty bar and warm up the push press.

b) STRENGTH:

  • Push Press – 5 Sets of 3

Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

15 mins

c) STRENGTH 2:

  • OHS – Starting with an empty barbell:

Take 10:00 to build to a Heavy Set of 3 Overhead Squat

 

d) WOD:

On the Minute x 12 (3 Rounds):

  • A) 12 Double Kettlebell Front Rack Reverse Lunges
  • B) 12 Deficit Pushups (stack plates)
  • C) 12 Dumbbell Box Step-Ups (6 per leg)
  • D) :40s Plank Hold (elbows)
e) ACCESSORY WORK:

  • Accumulate 3:00 min in L sit – hanging or with parallette bars

 

f) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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