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01.23.17

23
Jan

01.23.17

Warm Up:
Warm Up:
2:00 row, bike or jump
2 rounds
15 incline push ups
15 empty bar thrusters

Mobility
2 sets of…
Banded good mornings x 10
Banded clam shells x 15
Cossack stretch x 8 each side
Scorpion stretch x 5 each side
Superhero complex- spiderman stretch + superman hold

Primer: DB bench press + Barbell bent over rows
7 sets of 5 reps of each movement
do 5 DB bench press and move directly into a barbell row
athlete chooses weight

mini-WOD
8:00 EMOM
min 1: 15 UB wall balls 20/14 to a 10′ target for men and women
min 2: 10 TTB or hanging knee raises

WOD:
21-15-9
cal row
thrusters 95/65

 

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