20 Jan Warm Up 12 burpees (6” jump) 12 cobra-2-downward dog 1min hollow hold 2 bear crawl 12 scorpion 12 iron cross 4 length kb farmer carry 72/54 Skilz Pull ups, 5 x 3 Chin over bar start 4sec ecc no pause at extension, regular ascent (conc), no pause at top Scale: Rings Hang snatch + overhead squat 1 + 1 x 40. 45. 50. 55. 2 x 1 + 1 x 60 (reset grip and position & go) 1 + 1 x 65. 70. 75 (feel good, go for 80) Push press (rack) 1 x 40, 50, 60, 2 x 65, 3 x 3 x 75 Workout 7min AMRAP 10 wall ball 10 slam ball 30 double unders Cooldown/Mobility Brettzel 1.0 & 2.0 banded hip & shoulder distraction Lying squat drill against wall, stretch adds w/elbows Supernova back & glutes
Posted on: Tue, 20 Jan 2015 04:12:10 +0000