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08.01.17

1
Aug

08.01.17

Warm Up:
3:00 bike/run/row/bball
then…
2 Sets – On the 3:00:
10 Romanian Deadlifts with empty bar or light weight
25 Low Banded Rows- secure band on rig at stomach height. Sit up tall and pull band with neutral grip to the stomach. Abs stay engaged (avoid midsection arching)

 

Skill: Back squat
6:00 EMOM
4 reps back squat @70-80%

Primer: 5:00-7:00
air chair swings x 6-8 reps
bar muscle up drill with band on rig: hit 3 positions
1) arch
2) a slight pike
3) a tight open hollow-squeeze your butt while pulling down on bar with straight arms

Barbell Warm up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Clean Grip Stiff-Legged Deadlifts
5 Squat Cleans

WOD
4 RFT
6 squat cleans 135/95
40 DUs
4 Bar muscle ups or 6 ring dips

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