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10.07.16

7
Oct

10.07.16

Warm Up:
2 rounds
10 single leg RDL with KB
10 get upscrossfit2
10 push ups
10 muscle cleans

6:00 EMOM
min 1: band pull apart series- body position: rib cage pulled in, glutes tight and shoulder blades pulled down- don’t let the traps do the work
overhead: use red(or purple) band and pull just the single not double band x 15
min 2: band pull apart series
horizontal- out in front use the single red(or purple) band x 15
min 3: shoulder openers with racked empty bar

Skill: OHS
take 10:00 to find today’s heavy OHS
then do
3 sets of 3 reps OHS at 85% of today’s heavy

WOD:
3 Rounds
Running clock for 3:00
15/12 cal row
16/20 step ups with 25#/15# plate bear hugged
remaining time on clock
AMRAP power cleans 155/105
Rest 2:00
*first number is men’s standards, second is women’s standards

 

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