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02.07.18

7
Feb

02.07.18

Bring a Friend this Saturday

Swim WOD this Sunday

Warm Up:

Assault Bike x 3 minutes @ a light pace

Into …

Two sets of:
Sinlge Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps

KettleBell Swings x 20 reps
Goblet Squats x 10 reps

Mobility:

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

Barbell warm up:
3 reps of each
clean grip RDL
clean pull
muscle clean
front squat
push press
hang power clean
push jerk
squat clean

WOD
12:00 AMRAP
15 Clean & Jerk 95/65
30 DUs or 60 singles
15 C & J 135/95
30 DUs
15 C&J 155/105
30 DUs
15 C&J 185/125
30 DUs
15 C&J 225/155
30 DUs

Scaled
12 C&J 75/55
15 DUs or 30 singles
12 C&J 95/65
15 DUs
12 C&J 115/75
15 DUs
12 C&J 135/95
15 DUs
12 C&J 155/105
15 DUs

 

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