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April 14, 2014

13
Apr

April 14, 2014

Warm Up: 2x Hip Mobility Drill, 20 ham Kicks, 5 Stripper stretch,

3x 5 wall squat/5 goblet squat/10 KB swing

Barbell squat warm up:

[email protected] bar

[email protected]%

[email protected]%

 

ATHLETE

1)Back squat: 2×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) Front squat: 3×[email protected]%, 2×[email protected]%, 2×[email protected]%

3) WOD

“Fran”

21,15,9

Thrusters 95/65

Pull Ups

*Scale exercises/ weight as needed to complete workout in under 8 minutes

* 1k Row penalty for not finishing

 

BEGINNER

1)Back squat: 2×8, 1×6, 1×4

2) Front squat: 3×3, 2×2, 2×2

3) WOD

8 min AMRAP

15 Thruster

15 RIng Row