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Tuesday 9.27.16

26
Sep

Tuesday 9.27.16

Prep Work
3 min AMRAP
Bear crawl
Walking lunge

2X10 Single arm Dumbbell strict press
2X5 Burpee high jump

WOD
A.
6 Min emom
3 push press @ 80% of 3RM

Last Tuesday.… Check WOD Hopper

B.
On a running clock you will work at each station 3X for max time/reps in 1:00
Strict pull ups
Alternating pistols /Air squats
Hollow Hold
Superman Hold
rest 1 min

C.
3X10 Lateral lunges
3X:30 Banded pec stretch

D.
Only perform in separate session
Optional conditioning
3 rounds
4 min Bike @ 85% effort
4 min Row @ 85% effort
4 min Run @ 85% effort

Cool Down
Mobility
Post results

 

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