Friday 180112

 

NO 6a Oly class Saturday, it will be at 7a this week!

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength
3 X 20 Back Squat   Add weight each set if possible. Must maintain good mechanics.

Rest at least 4 min between sets.

Warm up with sets of 6-8 reps until the first working set. If you haven’t been present for squatting for several weeks, a good starting point is around 65%

B. WOD:
21-15-9  (8 min cap)
Toe to Bar / Progression
Kettlebell Swing R/G G/P P/B

C. Above and Beyond:

C: Alternate for 3 – 4 sets
C1: Supine row on short bar, supine grip (palms up), max rep @2020

C2: Ring plank, 30-60 sec

D: Alternate for 3-4 sets
D1: Handstand hold, free standing or nose to wall, 20-40 sec

D2: Side plank, 30 sec each side

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