Daily Archives: May 30, 2017

20170530

Warm Up:

400M run

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Downward dog to cobra

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin

S/S/S:

Clean w/2 sec pause at bottom of knee

 

5X1 AHAP – Do 1 Jerk at the end of every set

So, we are looking for 5 heavy C&Js with a 2 sec pause at the bottom of the knee during the clean. This does not mean hit a 1RM.   It means find 5 heavy weights for that day.

WOD:

10 Rounds of “Rowling”

-any meters above or below 100 = number of burpees you do before starting next round

 

For those not familiar with “Rowling”

Want to make it extra challenging? Go blind.   After the first set, turn the display up so you can’t see it during the remaining rounds.

Scaling: None

Cool Down:

Tabata Roll Out:

Spend 20 second per body part rolling on foam roller. Rest 10 seconds between parts. Do ENTIRE body.