THURSDAY
30s high knees / butt kicks
5x Mountain Climber Compl. Air squats and squat rocks Shoulder activation (dowel) Boot strappers Hollow & arches (small & big) Scap pull ups & lat pull backs Knee raises, K2elbows, T2B Burgener Warm-up(bar) |
Strength Development: Deadlifts
6 sets @ 2 minutes
5 – 4 – 3 – 2 – 1 – 1
Stimulus: · Add weight each set · Braced core · Drive through legs · Good back form |
WOD
18 Minute CAP
10-9-8-7-6-5-4-3-2-1
· Deadlift (RX 80/50 Kg) · Toes-to-Bar
1-2-3-4-5-6-7-8-9-10
· Cleans (RX 80/50 Kg) · Toes-to-Bar
Stimulus: · Consistent Sets · Strong shoulders · Technique with the Cleans |