Thursday 06-28-17

Wednesday, June 28, 2017

Warm Up:

Foam Roll- focus on calves

Jog or Row- 3 mins to loosen up knees

 

Wall Lat & Pec Stretch

Wall Wrist Walks

Static Stretch Calves

Air Squats  

Lateral Lunge Steps

Walking Windmills

Inch Worms with Push Ups    

Toe & Heal Walks  

Pogo Hops  

Power Skips

+

Skill Work/Movement Prep:

Plated OH Squats  

Plated OH Walks- asses oh mobility for wod

Unweighted Walking Lunges

Plated OH Walking Lunges

Practice Barbell Complete for 3-4 sets unweighted  

 

Strength & Skill:

Every 2 Mins for 10 Mins:  

3 HPC + 2 HSC + 1 S2O

- use this time to build in weight   

 

Workout:

800 M Run or Row

30 Hang Power Cleans 135/95

30 Plated OH Walking Lunges 45/25

20 Hang Squat Cleans 135/95

20  Plated OH Walking Lunges 45/25

10 Shoulder to Overhead 135/95

10  Plated OH Walking Lunges 45/25

800 M Run or Row  

 

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