Workout of Day 10-09-2013 Warm-up: -500m Ball Run - TopicsExpress

Workout of Day 10-09-2013 Warm-up: -500m Ball Run (20lb/12lb)(9/5kg) flexibility: Overhead Squat facing wall test 1. Anchored T-spine smash, 4:00 2. Deep squat hold 4:00 3. Prone weighted dowel passovers 10x3 Overhead Squat facing wall retest strength: -strict press 5x3 reps @ 80% weightlifting: -front squat 3, 2, 1, 1, 1, 1, 1 -clean pulls standing on a 2" plate. work up to 100% + 5 kg of best clean x 2 x 2 -jerk balance 3x2 3s halt on top wod: 15:00 AMRAP 5 Snatch (85% of 5RM above) 10 Box Jumps (30"/24") 50 Double Unders or AMRAP 15 Minutes: -20 Wall Ball (20/14)(9/6kg) -5 Power Cleans (225/135)(102/60kg) pos-workout: -tabata Glute-ham Developer Sit-Ups -tabata supermans/good-mornings gymnasticswod/content/tue-0910

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