August 06, 2018
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WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 HR Push-Ups
12 SUPERMANS
12 Toe Reaches
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY WORK
Ankle Stretch – 30 Seconds Each Leg
Squat Hold – 1 Minute
OLYMPIC WORK
Power Clean & Push Jerk
6set x 1rep 75%
WOD
180805B
21-15-9 Rep Rnds For Time of:
Wall Balls, #20/14
Pull-Ups
Thrusters, #95/65
Box Jumps, 24″/20″
KB Swings, #53/35
(18 Min Time Cap)
OLY WK13 DAY2
WORKOUT
Mid-Hang Snatch – 70% x 1 x 6
Power Clean & Power Jerk – 75% x 1 x 6
