Friday 160506

Joshua/Andrew

Joshua/Andrew

There WILL  NOT BE a Trail run Saturday due to Mountain Meltdown race in Park City.

NO OPEN Gym Sunday. Celebrate Mother’s Day!!

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Strict Press
Build up to AHAP 6×3
Last set of  3 at the heaviest weight

WOD:
A. With a partner
45-35-25

Dips
Toes to Bar
Run 400 meters

Rest 2 Minutes

B. With a partner
15 set of Push Press 115/75, 95/55, 75/35
Partner A. Does one rep. Partner B. Does 2 back and forth till you hit 15.

*Scale weight of movement as needed for smooth mechanics and progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Accessory Work
Alternate Rounds of Single leg weighted calf raise (15 each leg) and 50 Double
unders. 3 Rounds each.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Choose 1 Static hold per day to do this week 2×1 minute of:.
L-Sit
Hand stand hold
Ring hold
Squat hold
Supinated Bar Hang

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