May 6, 2019

 

a) WARM UP:

7-way hips to start (do this before class if you can)

2 Rounds

  • 10 Jumping air squats
  • 10 samson stretch
  • 10 mountain climbers
  • 10 Glute bridges

Then,

  • 90 second banded Front rack stretch per arm
b) STRENGTH:

  • 3 sets of 3 reps: 1-1/4 Front squats at 70% of 1RM
c) Specific warmup

  • 10 beat swings
  • 10 scap pullups
  • 10 overhead lunges with 50-60% working weight

WOD

HAPPY DAY AFTER BIRTHDAY KARLEE

  • 100 Double under buy in

2 Rounds:

  • 5 Bar muscle Ups
  • 10 OH lunge (50/35 db)

2 rounds:

  • 10 Chest to Bar
  • 20 OH lunge (50/35 db)

2 Rounds:

  • 15 pullups
  • 30 OH lunge (50/35 db)

 

  • Cash out 100 Double Unders
Posted in WOD