Friday, November 4, 2016

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Overhead Med ball Tosses x 5

Strength:

Skill:

• 5 Push Ups
• 7 Pull Ups
• 9 Hang Power Clean
• 200m Run
• Rest 1 Minute

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Overhead Med ball Tosses x 5

Strength:

Perform after WOD

4 Sets:

• Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

• 6 Handstand Push Ups
• 9 Chest to Bar Pull Ups
• 12 Hang Power Clean 135/95
• 200m Run
• Rest 1 Minute

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Overhead Med ball Tosses x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• Back Squat x 3 @ 75-80% of 1RM

B) 3 Sets: (Every 90 Seconds)

• RDL x 5 (up to 65-68% of 1RM Back Squat)

C) 4 Sets:

• Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

• 6 Strict Handstand Push Ups
• 9 Chest to Bar Pull Ups
• 12 Hang Power Clean 135/95
• 15 Calorie Row
• Rest 1 Minute

*Wear 20/14 LB Vest.  If you’re unable to perform HSPU strict do not wear vest.

• Mobility