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07.24.17

24
Jul

07.24.17

Warm Up:
500 Meter Light Row into…
2 Sets:
10 GHD Sit-Ups or Abmat sit ups
10 Supermans
10 Alternating Spiderman and Reach
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

 

Mobility:
Upper Anterior band-assisted stretch x 1:30 https://www.youtube.com/watch?v=JxPiBVJSqK4&index=10&
Cross Under lunge crawl with mini-band x :30 each side https://www.youtube.com/watch?v=C2hnjkHYRok
OH Barbell underarm stretch x :30 wide grip and :30 jerk grip https://www.youtube.com/watch?v=uth3sao1ykM&
Couch stretch x 1:00 each side

Barbell Warm Up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: 5 sets of the following complex
3 power cleans + 3 front squats + 3 push jerks
build load

WOD
100 DUs
20 Push Press 115/75 95/65 85/55
75 DUs
15 Push Press
50 DUs
10 Push Press
25 DUs
5 Push Press

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