WARMUP
8 minute running clock 1. Wrist circles – 10 each direction 2. Elbow circles – 10 each direction 3. Arm circles – 10 each direction 4. Bow & bend – 10 5. 1-legged RDL + leg swings – 10 each leg 6. Spiderman lunge – 10 each leg 7. Scorpion – 10 each side 8. Russian Baby Makers – 30 sec hold 9. PVC dislocates – 10 10. PVC overhead squats – 10 FITNESS 1)3X5 SQUAT (ADD 5) 2)3X5 FLOOR PRESS (ADD 2.5-5) 3)3X10 BARBELL BENT OVER ROWS (EACH REP STARTS ON GROUND) PERFORMANCE 1)8X1 3 STOP CLEAN (use same weight sets across, choose weight that ensures PERFECT technique) 2)5X2 RACK JERK ; progressive 3)3X5 FRONT SQUAT ; progressive WOD FOR TIME 200 WALL BALL @ 10' *5 DOUBLE PUSHUP BURPEES EVERY TIME SETS ARE UNBROKEN *SETS UNBROKEN IF BALL DROPS, RESTS ON WALL, IN LAP, ETC..
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