Warm-up:
500m row
Crossover symmetry
Bear crawl down
Backwards bear crawl back
15 good mornings
Lax to shoulders
8-10 barbell strict press
10 GHD sit-ups
Barbell:
Every 2 minutes, for 20 minutes (10 sets)…
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
WoD:
Complete as many rounds and reps as possible in 12 minutes of…
6 Ground to Overhead (115/80 lbs)
12 Alternating Overhead Reverse Lunges (115/80 lbs)
12 Ring Dips
Mobility:
Mash triceps on racked barbell
Roll posterior
Lax shoulders
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021