WEDNESDAY
2 minutes bike/row/erg
Shoulder Activation (bands) Hollow and arches Scap pull ups & lat pull backs Calf pumps |
Strength Development: Back Squats
5 sets @ 2 minutes
3 each set Add weight from last time Stimulus: · Strong active core · Engaged Lats. – good setup · Depth in squat · Strong drive out of squat |
WOD
17 Minute AMRAP
· 4 Box Jump-overs (RX 30”/24”) · 6 Handstand Push-ups · 8 Toes-to-Bar · 100 Meter Run Stimulus: · Consistent Sets · Short recovery between movements
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