Saturday, 21 January, 2017
WARM UP – MOBILITY
Shoulder circles/rotations
Alt. KB Arm Bars & Pushup drills
WOD A
BENCH PRESS X 5
E2MOM x 5 sets:
5 Bench Press @ 70-75% of 1RM
—
-Mobilize hips and ankles after each set of Bench in prep for Pistols
WOD B
SPEEDY GONZALES
20-18-16-14-12-10-8 reps for time:
KB Snatches 24/16kg (10 per arm, 9 per arm etc. divided any way you like)
Alt. Pistols
200m Run after each set of Pistols
—
-Scale Pistols to 10-10-8-8-6-6-6 if needed
-Newer members sub Bulgarian Split Squats for Pistols
ACCESSORY
Crossover Recovery
Stretch quads & hips
