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02.13.17 Climbing Cindy

13
Feb

02.13.17 Climbing Cindy

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Warm Up:
10 empty bar thrusters
2 lengths walking lunges
10 ball slams
2 lengths bear crawl/crab walk
10 burpees to a target

Mobility:
Two sets of:
T-Spine Pulse on bench x 10 pulses
Psoas Pulse x 8-10 pulses per side
Deep Squat Progression x 5 reps

and then …

Banded Monster Walks x 16 steps forward/backwards
Banded Lateral Walks x 16 steps each direction

Skill: Front squats
Every 2:00 for 16:00
front squat x 3 reps @80%
*during rest time do
Odds- :15 db lateral raises
Evens- :15 db Hercules hold with thumbs facing up
dumbbells should remain light weight

WOD:
4 rope climbs or x 2 up/downs
1 round of Cindy
3 rope climbs or x 2 up/downs
2 rounds of Cindy
2 rope climbs or x 2 up/downs
3 rounds of Cindy
1 rope climb or x 2 up/downs
4 rounds of Cindy
Cindy= 5 pull ups, 10 push ups, 15 air squats

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