Wednesday - May 10

May 10, 2017

Strength/Accessory work (choose one or the other)

 

General Fitness

Every 90 sec. for 13.5 min. (3 sets):

*1- Romanian Deadlift x 8 (4 sec. ascent)

*2- Ab-wheel or barbell roll-outs x 12-15 reps (If you cannot do push-ups without "snaking", you should scale these.  Options will be on the board.)

*3- Reverse Snow Angels x 15-20reps (slow & controlled)

 

Performance

E2MOM for 12 min. (6 sets):

*Power Clean x 1. 1. 1 (rest 10 sec. between singles)

Build over the course of the 10 sets, the last 3 sets

should be challenging.

 

 

WOD

2 Rounds

*30/21 Calorie Row

*60 KB swings 50/35

*30 wall balls

*Rest 1:1 (work:rest)

(Score is your times for each set- so you will have 2 times.)

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, quads, abs

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