WEDNESDAY

Up and back

·     Lunges

·     Spidermans

·     inchworms

Air squats and squat rocks

Push up & mountain climber complexes

Shoulder activations (bands)

Boot strappers & calf pumps

Scorpions

Strength Development:

Weighted Good Mornings/Pendlay Rows

10 Minute EMOM

·  1^st Min: Weighted GM’s

·  2^nd Min: Pendlay Rows

Stimulus:

·    Engaged core & lats

·    Good back positioning

WOD

For Time:

18 Minute CAP

10-9-8-7-6-5-4-3-2-1

·   Deadlifts (RX 60/40 Kg)

·   Sit-ups OR GHD’s

1-2-3-4-5-6-7-8-9-10

·   Power Cleans

·   Push-ups

Stimulus:

·   Pace for consistent sets

·   Engaged lats

·   Good back positioning

·   Hit all the pulls

Recovery Workout

For Time:

18 Minute CAP

10-9-8-7-6-5-4-3-2-1

·   Deadlifts (RX 40/25 Kg)

·   Sit-ups OR GHD’s

1-2-3-4-5-6-7-8-9-10

·   Power Cleans

·   Push-ups

Stimulus:

·   Pace for consistent sets

·   Engaged lats

·   Good back positioning

·   Hit all the pulls