Wednesday, May 31, 2017

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Scapular Pull Ups x 10

Strength:

Perform After WOD

3 Sets:

• Bulgarian Split Squat x 5 ea.
• Single Arm Landmine Row x 8

Skill:

• 750m Row

Then 21-15-9

• Burpee
• Russian KB Swing
• Medball Sit Up

Then

• 600m Run

• Mobility

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Scapular Pull Ups x 10

Strength:

Perform After WOD

3 Sets:

• Bulgarian Split Squat x 5 ea.
• Single Arm Landmine Row x 8

Skill:

• 750m Row

Then 21-15-9

• Burpee
• Russian KB Swing 70/55
• Medball Sit Up

Then

• 600m Run

• Mobility

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Scapular Pull Ups x 10

Strength:

A) 3 Sets:

• Close Grip Bench Press x 5 (Work up to heavy 5)
• Single Arm Landmine Row x 8 (Work up to heavy 8)

B) 3 Sets:

• Bulgarian Split Squat x 5 @40-50% of Back Squat

C) 10 Sets: (Rest 60 Seconds between sets)

• Back Squat x 8 @ 60%

D) 3 Sets:

• Shoulder Shocker Complex x 10 ea.
• Wt. BACK EXTENSION x 8-10 ea.

Skill:

• Mobility