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3.29.16 Wednesday

29
Mar

3.29.16 Wednesday

facility22

 

Mob: 90/90 Hip Lift 2×5 deep breaths + All 4 belly lift 2×5 deep breaths

 

2 rounds:

Band Groiners x20

Spidermans x10yds

Goblet Squats x10

 

Skill: Depth Box Jumps (45lb bumper to 24/20” box)

 

4×3 DO NOT MAX

 

Strength:

10mins to build to Heavy Clean 

Suggested warmups:

1×5 Oly Wamrup

X2 Squat cleans @

30%, 40%, 50%

10 EMOM (increasing weight every 2nd minute)

min1 & Min 2: 50%

min 3 & min 4: 60%

min 5 & min 6: 70%

min 7 & min 8: 80%

min 9 & min 10: 90%

 

WOD: Accessory

3 supersets of

PM GHRs x10/8

DB 1 Arm Row x10ea

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