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WEDNESDAY 150715

Warm-up:

Row 500m

Crossover symmetry

15 dislocates

15 good mornings

Backwards bear crawl down

Crab walk back

15 squats

30 sec upward dog

30 sec downward dog

Repeat Poses
Strength:

Bench Press (2 sec descend)

Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises (couch stretch, pigeon stretch, etc.) – your coaches can help give you some suggestions)

Perform the following reps and percentages…

* Set 1 – 60% of 1-RM x 3 reps

* Set 2 – 75% of 1-RM x 2 reps

* Set 3 – 85% of 1-RM x 1 rep

* Set 4 – 90-95% of 1-RM x 1 rep

* Set 5 – 101-103% of 1-RM x 1 rep

* Set 6 (optional) – Exceed Set 5 weight
WoD:

Complete as many rounds and reps as possible in 6 minutes of…

15 Burpees

10 Push Press (75/55 lbs)
Mobility:

Lax to shoulders and pecs

Roll thoracic spine on roller

Roll posterior 

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