Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Back Squat 75%
5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)
WOD: Complete 5 Rounds
Box Step Ups Weighted x 10 each leg
Pull Ups x 10
Wall Ball Shots x 10
RidgeWOD:
Strength:
Back Squat: work up to 3 sets of 3x @ 90%
Bench Press: work up to 3 sets of 3x @ 90%
WOD: 3 Rounds Not For Time
3x Bench Press @ 90% of 3RM
8x L-Pull Ups
Jingle Jangle: 30 secs. for 10 yard suicide
Auxiliary Work:
1. 3 x 10x Barbell Lunges (each leg)
2. 3 x 10x Pistols (alternating legs)
3.3 x 3x HSPU
No comments:
Post a Comment