Thursday January 8 Warm Up 400 m a Run then 2 Rounds 10 Kettle Bells 10 Striders w/Rotation 10 Supermans Pre Game 10 mins of Self Directed Mobility *you have a few days to look at some mobility videos - be ready to work on your problem area thursday* WOD 1 min on/30 sec off 2 rounds Row for Calories Squat Cleans 135/95 then 2 rounds Ball Slams Goblet Squats w/med ball 20/14 then 2 rounds Kettle Bells 53/35 10 m Farmers Carry w/KB *you will complete each couplet twice before you rotate to,next couplet* Results will be total reps - all reps combined Accessory Work Rear Lateral Raises 5 x 5 @ moderate weight Squat Clean Complex 15 x 1 (increasing weight each time - working the last 5 @ 70%) 3 Position Clean Pull + Finish w/squat clean (from the pockets)
Posted on: Thu, 08 Jan 2015 02:42:31 +0000
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