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12.10.2019

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