WOD 5/19/17

BARBELL AND SKILL WORK
SATURDAY, MAY 20TH
@8:00AM

COME WORK ON BARBELL MOVEMENTS
AND A SKILL BEFORE THE 9AM WOD!!!

 

PRE-CLASS WORK:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Couch, Knee-to-Wall, Worlds Greatest, Leg Swings, 10 Wall Slides
WarmUp4 +
10 Scorpions
10 Iron Crosses
10 Hip Bridges

 

0:00-3:00
WHITEBOARD DISCUSSION

3:00-13:00
3 Rounds NFT:
3 Squat Cleans, build
3 Strict Pullups
12 Hollow Rocks
12 Lunges, 6/6

13:00-28:00
Front Squat

WarmUp
5 @40%
5 @50%
3 @60%
*Lift every 2min

A) Front Squat
5 @65%
5 @75%
5+@85%
*3min Rest BTW Sets

28:00-33:00
WOD SetUp

33:00-53:00
B) For Time:

21 Squat Cleans
9 Bar Muscle Ups
400m Run
15 Squat Cleans
6 Bar Muscle Ups
400m Run
9 Squat Cleans
3 Bar Muscle Ups
400m Run
(20min Time CAP)

EXTRA CREDIT
C1) DB Rev Fly 3x12
1min Rest
C2) Lying DB W’s 3x12
2min est

RX+ (135/95)
RX (115/80)
SC (95/65)

MURPH Prep Work:
1-mile run
50 Burpees
1-mile run