Friday, Apr. 13th, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Cossack Squats
Active Samson
Air Squats
Push-up to Down Dog
Banded Side Shuffles
Pausing Banded Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

FrontSquats:
1 x 5 @ 65%
1 x 5 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 1 @ 85%

Then

3 x 2
Push Press @ 60%

C) WOD

15 Min Amrap:

60 Double Unders
30 Hand Release Pushups
15 Deadlifts 245/165

Weight on the deadlift in today’s wod
should be something that athletes could complete in a maximum of 3 sets every round.