Call Us: (612) 226-8720

07.05.17 Jumping around

5
Jul

07.05.17 Jumping around

Warm Up:
2:00 bike/row/run
2 easy rounds of:
10 hollow rocks
10 kneeling unilateral strict press with DB each side- knee in a lunge position, weight is in hand opposite of the knee that is out front.
15 RDL with light weight on barbell
20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position.

Skill: Deadlift x 2 reps
set 1-3@ 70%
set 4 @ 75%
set 5 @ 80%
set 6 @85%
set 7 @90%

WOD:
12:00 EMOM
min 1: 20 DUs (40 singles) + 1-2 muscles ups (4 ring dips)
min 2: 20 DUs (40 singles) + 8 push ups
min 3: thrusters x 10 reps 75/55

Leave a Reply