TUESDAY, 30 August 2016
Warmup
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg; add weight if able)
4) Glute Ham Raises x 5
WOD
3 rounds for time:
10 Chest-to-Bar Pull Ups
10 Front Squats, 145/105#
10 Burpees
BEGINNER/INTERMEDIATE SKILLS
EMOM for 20 minutes:
Odd: 10 Wall Balls, 20/14#
Even: 40 Double Unders
Extra Work (Add to Main Session or Complete 4+ hours BEFORE Main Session):
STRENGTH
Good Mornings: 8 x 3, heavy
WEIGHTLIFTING
15 minutes to set a 20-Rep Max Jerk (target approximately 67.5% Jerk 1RM)
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