TUESDAY
| Dynamic (high knees, butt kicks, lunges, grapevines)
Calf pumps, Mountain climbers, bird dogs and Sampson lunges Shoulder activations with band on rig Burgener warm up (bar) Cross over backward lunge step with bar Scott’s Press with DB (light)
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Skill Development
10 Minute EMOM DB Presses/Romanian Deadlifts
· 1st Min: 2xDB Alt Arm Shoulder Presses · 2nd Min: 2xDB Single Leg Romanian Deadlifts
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Comptrain WOD
“Eleven Eleven”
12 Minute CAP RX 42½/30 Kg
· 10 Front Sq. + 1 P-Jerk · 9 Front Sq. + 2 P-Jerks · 8 Front Sq. + 3 P-Jerks · 7 Front Sq. + 4 P-Jerks · 6 Front Sq. + 5 P-Jerks · 5 Front Sq. + 6 P-Jerks · 4 Front Sq. + 7 P-Jerks · 3 Front Sq. + 8 P-Jerks · 2 Front Sq. + 9 P-Jerks · 1 Front Sq. + 10 P-Jerks
Stimulus: · Unbroken sets · Engaged core · Consistent pacing |