Sunday October 22, 2017

22
Oct
Written by admin

Warm-up: >750m Row (Slow, Steady, Active) >Inch Worm down & back At each end~ -10 Hand Release Push-ups -10 Hollow Rocks >3 Rnds of PVC work~ -10 Pass-Thrus -4 Windmills -10 OHS

Mobility: -1 min Bowler's stretch (each arm) -30 sec Shoulder Wall Hold (each arm) -20 sec each hold in Crazy Hips

Strength: Snatch 3 x 2 @ 75% 1 x 2 @ 80% 2 x 2 @ 90% Clean & Jerk 3 x 2 @ 75% 1 x 2 @ 80% 2 x 2 @ 90%

WOD: 1 min of max reps of  clapping push-ups Rest 1 min 8 min ARAMP~ 8R/8L - 1 Arm KB Swing 6R/6L - 1 Arm KB Thruster 8 Burpees Rest 1 min 1 min of max reps of clapping push-ups

1970-01-01

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