7 Apr 2014
Warm Up
Samson stretch
200m run
1 min back squats 3:1:1 (pvc)
1 min negative push ups 3:1:1 (keep core tight)
5 rounds of clean, push press, back squat push press with bar/light weight
Strength
3 sets of 15 banded deadlift for time at 50% 1RM plus bands
WOD
4 rounds, 3 mins each
10 HSPU
15 wall ball
20 KB swings
rest remainder of 3 mins
score = slowest interval time
L1: choose weight ball/KB
L2/3: 20/14# WB, 53/35# KB
Mobility
Squat therapy
Posted on Mon, April 7, 2014
by jADE