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06.02.17

2
Jun

06.02.17

Warm Up:
1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 PVC Overhead Squats- pause :02 at the bottom
1:00 Slow Bike or Row
30 second Samson Stretch each side

Barbell Warm Up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations- bar is racked on back and rotate elbows forward
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: squats
Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat

Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat

Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60% of 1RM Front Squat

Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat

Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60% of 1RM Front Squat

WOD:
10:00 AMRAP
3 x burpee wall walk
9 x MB cleans 20/14
100m (50m each side) single arm KB farmer carry 32/24kg

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