THURSDAY

 
Run/Row/Ride 200m

Mountain Climber Complex

Air squats with ankle rocks

Shoulder activation (dowel)

Burgener Warm-up

Scap pull ups

Hollow and arches

 

Strength Development:

Front Squats

 

5 sets @ 2 minutes

 

3 Front Squats/Set

Add weight each set

 

Stimulus:

·     Good rack position

·     Braced core

·     Strong drive out of the bottom

 

WOD

7 Rounds For Time:

7 Minute CAP

 

·     3 Cleans (RX 70/50 Kg)

·     10 Wall-Balls (RX 9/6 Kg)

 

Rest 2 Minutes

 

7 Rounds For Time:

7 Minute CAP

 

·     3 Cleans (RX 70/50 Kg)

·     6 Handstand Push-ups

 

If you finish before the time cap then max double-unders

 

Stimulus:

·    Consistent Sets

·    Short recovery time between sets

·    Challenge yourself