FRIDAY
2 minutes bike/row/erg
calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Scap pull ups & lat pull backs, hollow & arches, Barbell – back racked backward lateral lunge steps and Bradford press
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Strength Development Snatch Balance
5 – 4 – 3 – 2 – 1 @ 2 minutes/set
Think about: · Engaged lats/ braced core · Fast feet · Strong lockout |
WOD
2019 Age Group Qualifier Quarterfinal (Slightly modified)
3 Rounds For Time:
15 Minute CAP
· 15 Deadlift (RX 85/65 Kg) · 35 Overhead Squats (RX 35/25 Kg) · 90 Double-unders Aim for: · Building set capacity · Fast transitions between movements
Push for: · Consistent round times |