July 3, 2019

 

a) WARM UP:

  • 7 way Hips 
  • Monster Walk 
    • Forwards/ Backwards 
    • Both sides 
  • 20 Glute Bridges (with band) 
  • 20 Air squats (with band) 
b) STRENGTH:

  • Back Squat: 3×5 reps @ 70%

on the 3rd set – rep out 

  • Strict Press: 3×5 @ 70% 

on the 3rd set rep out 

c) WOD:

12 minutes as many rounds as possible: 

  • 3 bar muscle ups (P: 3 pull ups + 3 dips) *no jumping BMU today
  • 6 Power cleans (P: 115/85, Rx: 155/115, Rx+: 185/125)
  • 12 toes to bar 
Posted in WOD