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03.08.18

8
Mar

03.08.18

Warm Up:
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats https://www.youtube.com/watch?v=hc0pDRtizhg
12 Alternating Cossack Squats
12 Band Pull-Throughs https://www.youtube.com/watch?v=MkwSzIaeZYg
Rest as needed

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

then..  with an empty barbell

Clean warm up:
5 clean high pulls
4 tall cleans
3 muscle cleans
2 hang power cleans
1 squat clean

WOD
For Time
3 rounds of:
20 KB swings 53/35
10 alt. pistols
2 rounds of:
15 pull ups
10 burpees
1 round of:
10 HSPU or box piked hspu
10 power cleans 205/135    155/115   135/95

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