Tuesday, 4 October, 2016

WARM UP – MOBILITY
Dynamic full body warm-up
Lunge/squat hip openers
Banded shoulder warm-ups: dislocates, pull-aparts, presses (front rack & behind the neck)

WOD A
BEHIND THE NECK PRESS X 10
BULGARIAN SPLIT SQUAT X 8
8 reps per leg at 31X1 tempo holding DB’s or KB’s in each hand – record in lbs

Every 2 min x 6 sets (3 each alternating)
A1: 10 x Behind the neck strict press (@3,1,X,1)
A2: 8 x Bulgarian split squats (8R+8L, @3,1,X,1)

~55-65% on the strict press, maintain tempo and good posture, do not max out.

WOD B
RUN AND GUN
Run 500m
15 x Squat clean to overhead (135/95)
Run 500m
12 x Squat clean to overhead
Run 500m
9 x Squat clean to overhead

You may thruster, push press, or jerk to overhead today.

ACCESSORY
3 sets:
12-15 x Weighted hip extensions
8-10 x “ATYT” cycles with light plates

2 min/side couch stretch