Tuesday, February 20, 2018

Warm up & Activation

Squat therapy w/ 10lb plate, 5 reps

20 Passthroughs w/ pvc

2 Rounds

Walking lunges length of room

20 Sit ups

Duck walk length of room

10 Ring rows

WOD

Complete as many rounds as possible in 12 min of:

2 rounds

50 ft Weighted walking lunge w/ 2 dumbells RX 50/35   Scaled 35/20

16 Hanging knee raises

8 Dumbell power cleans

then, 2 rounds of:

50 ft Weighted walking lunge w/ 2 dumbells

16 Pull ups

8 Dumbell power cleans

Continue alternating every 2 rounds between hanging knee raises and pull ups.

SQUATS-FRONT

10 @ 50%+10lb

8 @ 65%+10lb

3 sets of 3 @ 75%+10lb

1 @ 80%+10lb