Our Recent Posts

Tags

No tags yet.

03.11.2019

WARM-UP

1) Tabata Running (20s On/10s Off for 8 rounds)

2) 10 Scap Pull-Ups + 5 Negative Pull-Ups + 3 Strict Pull-Ups

3) OHS Bar Warm-Up

4) Anterior Ankle Mobilization

STRENGTH: OHS, 10 reps for 5 sets at 55-60% of 1RM

ACTIVE MOBILITY

1) High Glute & Hamstring Smash

2) Couch & Frog Stretch

3) Lat & Pec Smash

4) T-Spine Stretch

WOD: Perform 6 rounds of the for time:

- 3 Power Snatches (135/95)

- 2 rounds of, “Strict Cindy” (5 strict pull-ups, 10 push-ups, 15 air squats)

- 1 Legless Rope Climb (triple rep if scaling)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Weighted Side Plank, accumulate 2-minutes per side

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Seated Calf & Hamstring Static Stretch