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09.01.17

1
Sep

09.01.17

Warm Up:
8:00 EMOM
min 1: 200m run or row
min 2: ring support hold :10 + 5 push ups

Primer: Abs
One giant set of:
20 hollow rocks
60 shoulder taps- in the plank position take hand off the floor and tap opposite shoulder. Start slow and quickly pick up the pace. https://youtu.be/cig93EQoeOA?list=PLS5lovy8j9XbrRu8-BR_mENzGrJdfkfAd
20 hollow rocks
then..
4 sets of :20 Handstand hold (freestanding or on wall) :40 rest

Squat Practice: the goblet squat 3 sets of :30 holds
Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder width stance, Lower yourself down into a deep squat – your elbows should be inside your knees. Use your elbows to push your knees right out.

Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.

Barbell warm up: 2 sets- use an empty barbell then light weight
3 muscle cleans from the high hang
3 tall cleans
3 clean lift offs
3 power cleans

WOD:
Clean synchro ladder with a buddy
9:00 AMRAP
10 synchro burpees over the bar
10 alternating hang power cleans 95/65
10 synchro burpees over the bar
10 alternating hang power cleans 115/75
10 synchro burpees over the bar
10 alternating hang power cleans 135/95
keep moving thru the ladder until time expires
155/105
185/125
205/145
*alternate cleans so each person is doing only 5 each

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