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02.07.17

7
Feb

02.07.17

Warm Up:
2:00 rowing
2 rounds- 1st no weight, 2nd with an empty bar
10 step ups on side of box
10 walking lunges
10 reverse lunges

Mobility- 2 rounds
15 x banded glute bridges
8x each side banded clam shells
:30 each side band assisted perfect stretch- green band on rig lunging out sideways from the rig. Band on leg that is out front. Hands on ground.

Skill: back squat
6 reps @ 70%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90+%
1 rep @ 90+%
WOD:
5:00 AMRAP img_4576
10 Kettlebell swings 53/35
5 pull ups
Rest 3:00
5:00 AMRAP
10 DL 115/75
10 Lateral burpees over the bar

 

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