WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll
BUY IN
Back Squat - use your new estimated 1RM from 3/25 to calculate the following numbers:
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM
*if you do not know your 1RM for back squat please work with a coach to find an estimated 1RM by doing the following: 5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.
SKILL
HSPU
KB Snatch
WOD
15 min AMRAP
335m run
5 HSPU
10 KB Snatch (5 each arm)
15 Burpees
CASH OUT
Practice T2B
MOBILITY
Shoulders and Glutes
http://www.mobilitywod.com/2011/04/episode-212-pain-ball-calling-all-shoulder/
No comments:
Post a Comment