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02.10.17

10
Feb

02.10.17

Warm Up:
10 x squat with a plate- extend plate in front at the bottom of the squat
:30 squat hold- no weight
10 x good mornings with barbell
:30 squat hold with barbell on the back
10 x downward dog handstand push ups
:30 squat hold

Primer:
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 15 reps
Interval 2 – Supine Ring Rows x 8 reps @ 2112
Interval 3 – Hand Plank Shoulder Taps x 30 reps
Donkey Kicks video: https://www.youtube.com/watch?v=V2g5hgLucao&feature=youtu.be
Hand Plank Shoulder taps video: https://www.youtube.com/watch?v=cig93EQoeOA&feature=youtu.be

Skill: HSPU unbroken sets
pick one of the two options:
6 sets of 4 HSPU
3 sets of 10 HSPU
modify by using a box or doing downward dog HSPU

WOD:
20:00 EMOM
odd mins- :40 plate push – use a 35 or 45# plate on the floor-push in 40′ sections
even mins- :40 ball slams 40/30#
record max distance on the plate push and max reps on the slams

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