No tags yet.
WARM-UP
1) Support Hold, 10s – 3X’s
2) Negative Dip (5s down), 5 reps
3) Sumo DL HP Progression/Practice
4) Pec & Tricep Smash
STRENGTH: Dips, find a 5RM of the day in 4-5 sets; do 2 sets with 5RM
ACTIVE MOBILITY
1) Pec & Tricep Stretch
2) Lat Smash
3) Adductor Smash
4) Frog Stretch
WOD: Using a 15-minute running clock, perform the following:
Row 1000m
Use time remaining to do an ascending pyramid, starting with 1 rep & adding a rep each round:
1 Parallete Jump Through
1 Sumo Deadlift High Pull (95/65)
2 Parallete Jump Throughs
2 Sumo Deadlift High Pulls….etc.
**SCORE is highest # reached
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Alternating Plank w/Reach, 12 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility