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12.02.16

2
Dec

12.02.16

Warm Up:
Partner row 200m
plate squats 15/10 #
Partner row 200m
single leg Romanian DL with KB
Partner row 200m
banded squats

Mobility:
Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds. Do this 2 times and then try it in between sets of front squats.
Hip Circles x 10 rotations
Hawaiian Squats x 10 reps
Deep squat progression x 5 reps
Ankle pulses
Banded lat stretch
Wrist stretches

Skill: Front Squats
5:00 EMOM
2 reps @60%
2 reps @65%
2 reps @70%
1 rep @75%
1 rep @ 80%
then every 2:00 for 10:00
1 rep @85%
1 rep @85-90%
1 rep @ 90%
1 rep @90+%
1 rep @ 90+% trying for a 1 RM if feeling good!
WOD:
1 K Row for Time


Dark Horse Rowing| Pick Drill- warm up for our rowing today

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