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08.10.17

10
Aug

08.10.17

Warm Up:
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
1-3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

 

Mobility:
Banded hip flexor stretch x :30 each side
Low banded rows x 20 reps
Banded lat stretch x :30 each side
Banded overhead pull aparts x 20 reps
Banded monster walks x 15 each direction

Skill:
Bulgarian split squats
5 sets of 8 reps (4 each side) at your heaviest DB load

 

WOD:
15-12-9
Thrusters 135/95 115/75 95/65
4-3-2
Rope climbs- scaled climbs are 3-2-1 or 2 up/downs for every 1 rope climb

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