Sunday 5.21.17 WOD

Mobility

Foam Roll x 30s each
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves

Warm-up

Dynamic Warm Up
–Then–
1 Time Through:
75 Single Unders
Then with empty barbell:
10 Thrusters
8 Muscle Cleans
6 Front Squats
10 Russian Swings
10 Alt. Step-ups
8 Power Cleans
6 Front Squats
Then,
75 Single Unders

WOD

4 Rounds
30 Walking Lunges (BW)
20 Hang Power Cleans (115,75,95,65)
10 Burpees over the bar
L2: (75, 55)
L1: (65, 35)
Training Intent
Athletes should look to partition work into manageable sets and sustain output. Hang power cleans should be light.

$ Out

– 50-100 Banded Pushdown
– 50-100 Banded Pull-aparts
– 50-100 ea. Banded Leg Curls

$ Out

*Make up a strength session from this week that you missed.

 

By | 2017-05-20T14:53:09-04:00 May 20th, 2017|WOD|Comments Off on Sunday 5.21.17 WOD