Monday, June 27, 2016

2 Sets:

• Plank Hold x 1 Minute
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

4 Sets:

• Back Squat x 5 @ 73%

Skill:

• 40 Russian KB Swing 55/35
• Rest 2:00
• 40 Dead Lift
• Rest 2:00
• 150 Double Under/AMRAP in 4 Minutes
• Rest 2:00

• Mobility

2 Sets:

• Plank Hold x 1 Minute
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

4 Sets:

• Back Squat x 5 @ 73%

Skill:

• 50 Russian KB Swing 55/35
• Rest 2:00
• 40 Body Weight Dead Lift
• Rest 2:00
• 200 Double Under/AMRAP in 4 minutes
• Rest 2:00

• Mobility

2 Sets:

• Plank Hold x 1 Minute
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

• Back Squat x5 @ 73%

B) 3 Sets: (Every 2:30)

• 1 ¼ Front squats; 5-7 reps

Perform After WOD

2 Sets:

• Eccentric only GH Raises x 6-8 (Add wt. if able)
• Good mornings w/ 3 sec pause at bottom position x 8-10 reps
• rest 2 min

Skill:

• 50 Russian KB Swing 55/35
• Rest 2:00
• 40 Body Weight Dead Lift
• Rest 2:00
• 200 Double Under/AMRAP in 4 Minutes
• Rest 2:00

• Mobility