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TUESDAY 160531

Warm-up:

Row or Run

Crossover Symmetry

15 Hollow Rocks

10 Yoga Push ups

15 Squats

Samson Lunges Down

Inch Worms back

Banded Shoulders/Lats

Warm up movements

 

*If you did Murph yesterday….come in and scale back on the load and intensity today.  Lifting moderate weights will help flush out the lactic acid and actually help you recover better/quickly than not doing anything.

 

Strength:

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 70-90%

Build over the course of the 10 sets.

 

WoD:

Five rounds for time of:

5 Power Snatches (115/75 lbs)
10 Overhead Lunges (115/75 lbs)
30 Double-Unders

 

Mobility:

Roll Posterior

Mash quads

Banded Hamstrings

Mash Achilles/Calf

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