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07.26.17

26
Jul

07.26.17

Warm Up:
1:00 light row
10 walking lunges with twist
6 squat jumps
1:00 light row
3x thru kip and cadence complex ( 2 kip swings + 2 knees to chest + 2 TTB)
1:00 light row
3x thru gymnastics complex (inchworm to plank + descend to bottom of push up + scorpion stretch to right and left + push up back to plank + walk feet forward to hands)

Mobility:
Banded lat stretch x 1:00
Banded hip flexor stretch x 1:00
Thread the needle stretch x :30 each side
Banded squats, clam shells and straight leg raises x 15 reps each

Skill: not for time
1-2 rounds of
1 rope climb
10 ring dips
10 alternating pistols

 

WOD: (15:00)
3-3:00 AMRAPs 2:00 rest

3:00 AMRAP
2,4,6…squat snatch and bar facing burpees 135/95 115/75 95/65
2:00 rest
3:00 AMRAP
2,4,6… power cleans and bar facing burpees 165/115 135/95 115/75
2:00 rest
3:00 AMRAP
2,4,6… deadlifts and bar facing burpees 315/205 275/185 225/135

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