Tuesday 01-15-19 S

Monday, January 14, 2019

Warm Up: 

500/400m Row   

Wall Wrist Walks x 30-45 secs 

Modified Pigeon Stretch x 30-45 secs per 

Hip to Hamstring Stretch x 30-45 secs per 

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Grab Med Ball...

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2 Sets of: 

10/8 SLOW T-Push Ups 

10 Staggered Stance Toes Touches 

5 Wall Ball Squats (no toss) @ 2-3 sec ecc

5 Wall Balls (with toss) @ no tempo  

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Grab BB...

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Skill Work: 

10 Empty BB Deadlifts  

10 Empty BB Hang Power Clean 

10 Empty BB Power Cleans 

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Strength: 
Every 2 Mins for 10 Mins: 

7 WB + 5 DL + 3 HPC + 1 PC @ 155/105-185/125  

- build 10-20lbs heavier than your workout weight 
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8 Min EMOM of: 
Min 1: 8-12 Bar Facing Burpees (paced)   
Min 2: 4-6 Hang Power Cleans @ 135/95 or <  
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Rest 3-5 Mins (adjust weight for wod)   
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Workout: 
7 Min AMRAP of:   

3 Power Cleans @ 155/105 

5 Deadlifts 155/105   
7 Wall Balls @ 20/14     

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