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MONDAY 160222

Warm-up:

row or run

accumulate 30 KB swings moderate weight (does not need to be one set)

10 Bird dogs per side

Spiderman Crawl down

Zombie walks back

10 Yoga push ups

15 Squats

Pigeon stretch each side

 

Strength:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift
exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

WoD:

For time:

9 Thrusters (155/105 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

 

Mobility:

Lax to shoulders

Roll Posterior

Mash quads

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