160818

Banded Glute Activation series before heavy Squat Clean & Jerks via the 5:15am crew. 

THURSDAY

WARM-UP

EMOM x 12 of:
odds = SMART Goal work
evens = Couch Stretch, alternate sides each round

WOD

For time:
30/24 Calorie Row
30 Box Jump Overs, 24/20
30 Chest to Bar Pull-ups
30 Thrusters, 95/65
30 Hang Power Snatch, 95/65
30 Box Jump Overs, 24/20
30/24 Calorie Row

ACCESSORY WORK

A. 3 x 15 Reverse Snow Angels, weighted, if possible
B. 5 x 5 Prone Pulls
C. IR Shoulder Stretch 3 x 30 seconds each side

MOBILITY

WOD

 

BASEFIT

WOD

20 minute AMRAP of:
Run 100 meters
3 Strict Pull-ups
6 Push-ups
9 Air Squats

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply