Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Push Press 80%
5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)
WOD:
Floor Press x 5 x 5 HEAVY!
KB Snatches 5 x 5 each arm HEAVY!
Complete 3 Rounds- Rest 1-2 min. between rounds
Weighted Dips x 10
Ring Plank Chest Fly x 5
RidgeWOD:
Strength: Conventional Deadlift - work up to 5 sets of 2x @ 95%
WOD: 5 Rounds for Time
5x 275# Conventional Deadlift
10x Burpees
Strength: 3 Rounds
3x Weighted Pull Ups
5x Strict Pull Ups
7x Kipping Pull Ups
***Stay on bar for all reps during each round***
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