Tuesday- May 16th

May 16, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

E2MOM for 3 rounds:

 

1- Snatch-grip Romanian Deadlifts x 8 reps (slow & controlled)

2- Ab-wheel or Barbell Roll-outs x 12-15 reps

3- Weighted/Banded Glute Bridges x 20 reps

 

Performance

Deadlift

1- 50% x 8 reps

2- 60% x 6 reps

3- 70% x 4 reps

4- 80% x 2 reps

5- 90% x 2 reps

Rest 2 minutes between sets

 

WOD

AMRAP in 12 minutes:

12 KB Swings (50/35)

12 Box Jumps (24”/20”)

200m Run

 

Optional:

Finish with 400m Sandbag walk (grab a sandbag- and a friend- and go for a walk)

 

Group Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

Socialize

 

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