12 June 2014

Warm Up:
Tabata Row
Inch Worm
Scorpion
Iron Cross
Couch Stretch
Squat therapy- wall squats to be done with back on the wall so spine touches the wall the entire squat from tailbone to shoulders (engage the core and keep spine neutral)

Strength:

Back Squats:
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
12 MIN CAP to work up to max unbroken reps of the following items (can be done in any order):

• TTB
• HSPU
• Pull Ups (modification is under the barbell inverted body row)
• Pistol squats (one side max reps then other side max reps)
• KB Jerk (35/55) (one arm max reps, then other arm max reps)

SILVERS:

3 x 5 Strict Press

3 x 5 Push Press

WOD:  12 MIN AMRAP

10 Wall balls

5 Knees to chest (hanging)

10 Line hopovers

1 Burpee