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11.14.17

14
Nov

11.14.17

Warm Up:
Jump rope 1:00
5 inchworms
10 slow and controlled RDLs with empty barbell
Skaters :30
5 inchworms
10 slow and controlled OHS with empty barbell
Tuck jumps :30
5 deep squat progressions
10 strict presses with with empty barbell
then…
3 rounds of the kip cadence complex
2 kip swings + 2 knee tucks + 2 TTB

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw
1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

 

Skill: Push Press
6 sets of 3 reps
set1- 55%
set2- 65%
set3- 70%
set4-6 stay at 75%

 

WOD
3:00 AMRAP
Deadlift x 8 reps 245/185
TTB x 15 reps sub hanging knee raises
DUs x 50 reps or 100 singles

Rest 3:00

3:00 AMRAP
Deadlift x 8 reps 225/155
TTB x 15 reps
DUs x 50 reps

Rest 3:00

3:00 AMRAP
Deadlift x 8 reps 185/125
TTB x 15 reps
DUs x 50 reps

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