Call Us: (612) 226-8720

09.19.17

19
Sep

09.19.17

Important Dates to Remember

September 24th K9 Max hero Dog WOD 9am

September 30th Snatch clinic 2-4pm

October 7th Clean & Jerk clinic 2-4pm

October 28th Barbells for Boobs 9-11am

K9 Max

Warm Up:
2:00 Foam roll thoracic and lats
15m forward and 15m backwards- The Crab https://www.youtube.com/watch?v=YOWyyxi_yKE&feature=youtu.be
15m forward and 15m backwards- The Crab with a push up

Primer: complete 3 sets of :45 hold PVC Overhead with KB hanging
then…
3 sets of:
10 band pull aparts- work on slow eccentric movement
10 scap push ups
10 dynamic push ups on box https://www.youtube.com/watch?v=77ebGeXQO_g&feature=youtu.be

Skill: Jerks
3 reps for each set
set 1-2 @65%
set 3-4 @70%
set 5-6 @75%
set 7-8 @80%

WOD:
6:00 AMRAP
5 HSPU- strict or RX+ sub box pike HSPU
10 Burpees

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