Friday 11-09-18 S

Thursday, November 8, 2018

Warm Up:  
Inchworms x GL
Spiderman Walks x GL 
Bear Crawls x GL
Burpee Broad Jumps X Gl  
+
30/21 Calorie Row  
+
3 Sets of: 
10 Empty BB DL @ 1111  
10 Empty BB Strict Press @ 1111  
- mobility rest 30-60 secs bw rounds
- swivel hips, lying leg crossovers, and/or down/up dog  

+
Skill Work/Review : 
HSPUs- options  

 

Strength (A1/A2):  
15-12-9-6-3 of:  
Deadlifts- build to a heavy triple (don't obsess about percentages)   
3-6-9-12-15 of:  
Handstand Push Ups (opt. strict, kipping, box, negs or tempo push-ups)   
- rest as needed bw sets/movements 
+
Workout: 
8 Rounds for time: 

8 Power Cleans 115/75-135/95 
8 Toes to Bar 
8 DB Shoulder to Overhead 55/35   
- Have fun with this wod by Misfit Athletics 

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