Call Us: (612) 226-8720

02.27.17

27
Feb

02.27.17

Warm Up:
12 Minutes @ Easy Pace: 200m Row
3 Press
4 Push Press
5 Power Jerk
barbell: empty to start and add light weight as you go, no more then 95/65

Mobility
Pigeon pose for 1:00 each side

Image result for pigeon stretch
Cossack stretch 1:00 dynamic movement
Wrist pulses x 10 reps
Shoulder opener x :30-:45

Skill: Strict Press
5 reps @55%
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%

Primer:
chin over the bar hold :03-:05 x 2-3 reps
pull up negative for :05 x 2-3 reps
strict pull up x 3-5 reps or work on hardest ring rows

WOD:
3 RFT
KB swings x 12 53/35
Wall balls x 9 30/20
Strict pulls x 6 sub ring rows

Leave a Reply