Warm up- 2 Rounds 50 SU’s 15 Light DB Push Press 5 Inch Worms 25 Hollow Rocks or Sit ups :30 Front Rack Stretch Skill- Strict Press Build to a 3RM then: 4×8 @ 70% of 1RM WOD- 10 Min AMRAP 9 Clean and Jerks 115/75 35 DU’s Post WOD- 5 Sets of 10 3 […]
Warm up- 3 Mins on a machine 10 Front and back/Lateral leg swings 10 Lying leg crossovers (lay on your back) 10 Scorpions(Lay on your stomach) 10 Glute Bridges/Single leg glute bridges 10 Rollover to V-sits 10 Bird Dogs 10 AS 20 Hollow Rocks Skill- 20 Rep Back Squat Final Wk 4 *Lets Go WOD- […]
Warm up- Shoulder Prep 3 Sets 15/12 Cals (Switch back and forth from row and bike) 10 BB Hang Squat Cleans 10 BB OHS 20 Sit ups WOD- 5 Minutes Max Cal Row Immediately into: 10 Minutes Max Snatch Immediately into: 5 Minutes Max Cal AB Immediately into: Max Clean *Score it total Cals + […]
Warm up- DROM Running Drills WOD- (1st) For time: 3 Rounds 400m run 30 Burpees Skill- (2nd) 3 Sets of: 21-15-9 DB Bench Press (AHAP) Ring Rows *Try and elevate the feet for the ring rows *21-15-9 x 3 Post WOD- 3 Sets EZ Bar Curls Skull Crushers Tweet
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