14 April 2015

Warm Up:
400 m run
lunges open to side angle
t spine mobility
hip mobility

Strength:  Front Squat
4 x 4 same weight all sets, as heavy as possible
3 mins rest btwn sets

WOD:  10 MIN EMOM
Even: 5 HSPU/Rx2 Push Up/MOD Negative Push up
ODD: 5 thrusters (95/65) Rx2 same weight MOD: less weight

BOOTCAMP:
same warm up

SKILL WORK:  3 x 2 per side TGU

BUY IN:  1000 m ROW
Then 10 MIN AMRAP
5 Push Ups (modify as per coach)
5 Medball cleans
15 Double Unders
Then CASH OUT:  1000m ROW

SILVERS:
Skill work:  Rope Climbs
Strength work:  Pull Ups :  3 position holds 10 sets/3 x 3 Negatives

WOD:  10 MIN EMOM
Even: 4 short shuttle lengths
ODD: 10 KB Swings