Wednesday- May 31st

May 31, 2017

PLEASE MOVE QUICKLY THROUGH YOUR WARM UP SO CLASS CAN START ASAP

 

Strength/Accessory Work (pick one): 

 

General Fitness

EMOM for 16 min. (4 sets)

 

1- Back Squat x 6 reps (3 sec. descent)

 

2- Alternating Reverse Lunges w/KB’s x 12 reps

 

3- Hollow Rocks/hold x 30-40 seconds

 

4- Bat Wings x 5 reps (hold 5 seconds at top)  SEE VIDEO- 2nd half

 

 

Performance

E2MOM for 10 min. (5 sets):

Back Squat

1- 5 reps @ 45-55%

2- 5 reps @ 55-65%

3- 3 reps @65-75%

4- 2 reps @75-85%

5- 2 reps @80-90%

 

immediately followed by

E2MOM for 4 min. (2 sets):

Back Squat x 4-5 reps @80-85%

 

WOD

16 min. AMRAP

Run 200m

20 Push Press (95/65)

10 pull-ups

 

Group Cool-down

Foam roll

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

Socialize

 

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