Wednesday May 22 2019

Wednesday May 22 2019

 -Warm Up-


2 rounds


8 Sciatic nerve floss

6 Cat/cows

8 Ankle dorsiflexion


6 Fire hydrants

15 Banded step overs


Then


Foot drills


-WOD-


3 Rounds Each For time


  • Rest 5 minutes between rounds


800m run

100 Double unders (200 singles)

500m row

Tuesday May 21 2019

 -Warm Up-


2 rounds


10 reverse lunge+oh reach

5 goblet squats

6 scapular pull ups

3 strict pull ups

5 single arm strict presses



-Strength-


Every 90 seconds x 7 sets

Hang power clean + hang clean(squat)+ clean (squat)


  • start 65-70%
  • Stay or build


Then;


Every 90 seconds x 7 sets


Push Press + Push Jerk + Split


  • Start around 65-70%
  • can either stay or build
  • From the rack



-WOD-


9 Minute Cap


15-12-9-6-3 (50/35)

DB push press

5-4-3-2-1

Bar Muscle Up


Sub X2 C2B or regular pull-ups

Monday May 19 2019

Monday May 19 2019

 -Warm Up-


2 rounds


15/10 cals bike

5 high pulls

15 banded step overs

6 Kb snatches (each side)

10 back rack lunges (5/5)


-Strength-


25 minutes


Back Squat


6 sets of 1 @ 95 %


Rest 2 minutes between sets


-WOD-


4 rounds *each for time


15/10 cals assault bike (12/7 echo)

10 GHD sit-ups

7 hang power snatches 95/65

7 bar facing Burpee Bar Hops


Rest 2:30 after each round