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WEDNESDAY 160420

Warm-up:

Run or Row

Spiderman Crawl Down

Inch Worms back

Banded Hip Distraction

10 Scorpions

15 Squats

10 Yoga Push ups

15 Hollow rocks

12 High Box Step ups

 

Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

Rest 2 minutes between sets.

 

WoD:

Every minute, on the minute, for 6 minutes:

6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

 

Mobility:

Mash quads/IT bands

Roll Posterior

Couch Stretch

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