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FRIDAY 160701

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

Bear Crawl Down

Crab Walk Back

Handstand Practice

10 Bird Dogs

 

Strength:

Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep

Build over the course of the 12 sets to today’s heavy.

 

WoD:

For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs)

 

Accessory Work:

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2 sec descend
Rest 45 seconds

V-Ups x 30 reps
Rest 45 seconds

 

Mobility:

Banded Shoulder Distraction

Roll Posterior

LAX to Soulders

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