warm up
coach picks
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Mobility:
shoulders
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WOD:
Max rounds in 3 mins of:
3 power snatch 135/95
6 push ups
9 squats
Rest 1 min. Repeat for a total of 5 cycles
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Cool down: 200 m walk
5.05.15 1 rep max on PRESS!
May 4, 2015 by
Warm up:
400 m run
20 shoulder dislocates
10 air squats
5 bridge ups
10 push presses with pvc
10 OHS with pvc
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Strength:
1 rep Max Press
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WOD:
*Main Site WOD*
4r4t
10 SDHP 95/65
10 push presses 95/65
10 back squats 95/65
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Cool Down:
As soon as you finish, 200 m walk.
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Extra Credit:
Hollow body holds then roll to superman
(30 secs hollow body then 30 secs superman for 3 rounds)
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REMINDER: This months athlete challenge is to accumulate 2 extra hours of mobility on your own.
