05/01/17


Pre Class Work:
Foam Roll - Upper Back, Lats, Quads (Inner and Outer), Calves
Stretch - Couch/Banded Hip Distraction, Ankle Tilts/Banded Ankle Distraction, 10 Wall Slides, Banded OH Distraction
WarmUp1

0:00-3:00
Whiteboard Discussion


3:00-13:00
Dynamic Warmup

3 Rounds NFT: (focus on fluid movements on the kip with T2B and HSPU, squats should be as perfect as possible. Squat Therapy if you struggle keeping chest up or getting below parallel)
10 Squats
7 T2B
3 HSPU
:30 Rest

13:00-15:00
Strength SetUp


15:00-35:00
A1) Back Squat
6x4 @75% 1RM
1min Rest
A2) BB Bentover Row 6x8, build to heavy set
2min Rest

35:00-38:00
Demo WOD Movements + WOD SetUp


38:00-50:00
B) 12min AMRAP
12 Pullups
8 Deadlifts
12 HSPU
8 Deadlifts

Finisher (Extra Credit):
10 Rounds:
Row :30 @90% effort
Row :30 @50% effort


RX+ (245/165, C2B)
RX (215/145, Pullups)
SC (185/125, Jumping Pullups, Push Press @70% 1RM Shoulder Press)