WOD 3.3.14 Monday

A. 6 Sets- Back Squats:

  • 2 Pause +1 reg (70% 1RM)

B. FINISH FOR TIME:

  • 10 Shoulder to Overheads  L1 (115/65#) L2 (135/85#)
  • 20 Bar Hops
  • 10 Hang Power Cleans  L1 (115/65#) L2 (135/85#)
  • 20 Bar Hops
  • 10 Dead-lifts  L1 (135/95#) L2 (165/125#)
  • 20 Bar Hops
  • 10 Muscle-ups, or Burpee Pull-ups

C. Mobility:Learn

  • Anterior shoulder bar smash= 10 reps/arm
  • T-SPine opener on Peanut ball= 5 crunches every 2 inches…try and “hinge” on the ball rather than rolling over it
  • OH banded stretch

 

Advertisements

Leave a Reply or Log your Workout

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s