Monday, October 26th, 2015

Mobility 

5 Iron Crosses each leg

Wall Stretch x 2

10 Good Mornings

10 pass throughs

10 trunk twist

PVC shoulder stretch x 1

10 second bar hang

 

Warm up

300m row, 

Then 2 rounds:

6 tuck jumps

6 straight leg sit ups

6 push ups

 

Skill: Core work

EMOM x 8

Odd: 4 hollow snaps, 4 super man snaps

Even: 20 sec plank, 5 straight leg sit ups

 

Strength: Back Squat

5 x 5, across (use same weight for all 5 sets. Somewhere between 55%-65%)

 

4 mins transition 

 

WOD: 12 min running clock

WOD A:

7 min AMRAP:

4 power cleans 155/105

8 T2B

12 Box Jumps 24/20

Once you complete WOD A, then you do 

 

WOD B: 5 Mins

Complete a max clean and jerk

 

Core Finisher:

EMOM x 2

2 x 20 sec plank with 10 sec rest between planks

(20 second plank, 10 sec rest, then 20 sec plank, 10 sec rest)

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