Monday 02-11-19 S

Monday, February 11, 2019

Warm Up:

Swivel Hips x 30 secs 

Lying Leg Cross Overs x 30 secs per 

Row 250/200ms 

Couch Stretch x 60 secs per   

Non-Active Hang Stretch x 30-20-10 secs 

Row 250/200ms   

Cat-Cow/Camel x 30 secs 

Thread the Needle x 60 secs  

Frog/Child's Pose x 60 secs  

+

Grab Empty BB...

+

Skill Work: 

Empty BB Front Rack Stretch x 30 secs 

Empty BB Front Squats x 5-7  

Empty BB 3 Position Work  

- High Hang Cleans x 3  

- Mid Hang Cleans x 3 

- Squat Cleans x 3  

Empty BB 3 Position Squat Cleans 

- 1 High + 1 Mid + 1 Shin x 3 sets 

 

Strength & Skill:  
10 Min EMOM of: 

1 SC @155/105 (adv. 185/125) 
- slightly heavier than wod weight   
+

Workout: 
12 Min AMRAP of: 

1-2-3-4-5-etc..
Squat Cleans @ 135/95 (adv. 155/105)  
- bw rounds complete:   
5 CTB Pull Ups 
7/5 Ring Dips  

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