Monday, 15 August, 2016
WARM UP – MOBILITY
Alternate band shoulder warmup: pull-aparts, rotators etc. with band glute warmup
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7 mins to get to working weight for Front Squats
WOD A
FRONT SQUAT X 2
E2.5MOM x 6 sets:
2 Front Squats @ 80-85% of 1RM
-Should be heavy but not to failure
-Warmup a set of gymnastics movements from WOD B after each set of Front Squats
WOD B
GODZILLA
3 Rounds for time (15 min cap)
12 Handstand Pushups
9 Hang Squat Cleans 135/95lb
12 Chest to Bar Pullups + 12 Ring Dips (divided any way)
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GODZILLA – ADVANCED
3 Rounds for time (15 min cap)
12 Handstand Pushups 6/4″ deficit
9 Hang Squat Cleans 185/125lb
6 Ring Muscle Ups
**Make sure you are choosing challenging progressions for this workout today, that is the goal. That being said, there is a 15 min cap so make sure your first round is comfortably under 5 mins
ACCESSORY
3-4 sets:
8-10 Behind the Neck barbell press – empty bar or light weight
8-10 Powell Raises per side
5/5 Crossover 90/90 Plyo
Stretch quads
