Mwod: Row 2 mins, Roll upper back with roller, Roll glutes and hips with ball, Band hip stretch from rack, Hamstring stretch
Deadlift 5 @ 50%, 3@ 60%, 1 @ 70%, AMRAP @ 75%
Body rows 4 x 15 reps
WOD: 4 RFT
3 Clean & Jerk (75/135)
6 Sit ups
9 Wall balls
12 Plank rows (6 per)
15 Dubs
Thurs, Jan 9th
Mwod: row or bike 2 mins, Roll upper back + tspine ext over roller with stick x 20, Stretch wrists, Band pec stretch
Military Press 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%
Pull ups 4 x AMAP
WOD: 3 Rounds, 1 min at each station, each round for reps
Push press (75/135)
Battle Ropes
BW split jumps (30sec per leg)
KB swings
Band curls
2 mins rest
Deadlift 5 @ 50%, 3@ 60%, 1 @ 70%, AMRAP @ 75%
Body rows 4 x 15 reps
WOD: 4 RFT
3 Clean & Jerk (75/135)
6 Sit ups
9 Wall balls
12 Plank rows (6 per)
15 Dubs
Thurs, Jan 9th
Mwod: row or bike 2 mins, Roll upper back + tspine ext over roller with stick x 20, Stretch wrists, Band pec stretch
Military Press 5 @ 50%, 3 @ 60%, 1 @ 70%, AMAP @ 75%
Pull ups 4 x AMAP
WOD: 3 Rounds, 1 min at each station, each round for reps
Push press (75/135)
Battle Ropes
BW split jumps (30sec per leg)
KB swings
Band curls
2 mins rest
No comments:
Post a Comment