Everyone loved the sled that day!
WUWOD
2 Rounds with a PVC of
10 Dislocates
10 Behind the Neck Press
10 OH Squats
10 SOTS Press
10 OH Squats with Supine Grip
10 Jefferson Curls
WOD 1
In 20 Mins:
5-3-3-1-1-1
Overhead Squat
*Use heaviest weight you can for each set
WOD 2
5 Rounds for time of:
25 Back Squats @ 50/35 RX+ 70/45
45 sec Barbell Back Rack Hold
*Each round must be performed unbroken
*20 min cap
Additional Work
20 Mins after Class
For Total Reps:
1 min of Double Under
1 min of DB snatch @22.5/15
2 min of Double Under
2 min of DB snatch @22.5/15
3 min of Double Under
3 min of DB snatch @22.5/15
*Goal is to accumulate as many reps as possible
Barbell
Test Week!
1RM Clean & Jerk
1RM OH Squat
CF Movement
3 rds of:
10 Barbell Rows
20 Scapula Rolls
8 Ab Rolls
Hinge Row TekkersThen Find 8RM Hinge Row
Conditioning 12′ Amrap of:
5 Hinge Rows
8 Legless Rope Climbs
30s Half L-sit Hold
Flexibility Rotator cuff