Friday 04-12-19 S

Thursday, April 11, 2019

Warm Up: 

400m Row or Run  

10 Cat Camel

10 T-Spine Rotations 

10 Prayer Pushes  

10 Moon to Sky 

2 Rounds of: 

5 Burpees 

10 Pause Hang & Shrug  

10-20 Sec Handstand Holds 

10-20 Sec Goblet Squat Holds  

+  

Skill Work: 

Coaches Choice 

 

Strength: 
Spend 8-10 mins getting loose...
A1. Back Squat, build up to wod weight   
A2. Strict HSPUs, whatever prep is needed  
A3. Thrusters, build up to wod weight  
- start with an empty barbell and build quickly  

+

Workout: 
10 Rounds for Time: 

3 Back Squats 185/125-225/155 (off rack) 
5/3 Strict HSPUs 
5 BB Thrusters 95/65-135/95 (off ground) 
- based these lifts on 60% of your maxes     
+
Finisher: 
3 Sets of: 

10 Floor Seated DB Strict Presses 35/25 
10 Floor Lying Leg Raises 

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