Thursday, June 22

June 22, 2017

 

Mobility-1

Foam Roll, Lacrosse Ball.
Pvc and resistance Band Stretching.

 

Bench Press (1 x 2)

 

''Bench Press Waveload''

-3 mins to warm-up to your 70% Bench Press then

-Bench Press waveload of: 5,4,3,2,2,2,2,2 reps EMOM for 8 rounds work begins

-Your first set of 5 is going to be 75% 1RM Bench Press. With each set you'll increase the weight %5.
 

Metcon (Time)

 

Partner Wod
One Works, One Rests

2 Rds For Time:
(35 mins TC)

400 m Row

50 DU

20/20 DB Snatches(Go AHAP, alt. every 5 reps)

30 Abmats

20 Pistols (alternating)

200 m Row

20 Pistols (alternating)

30 Abmats

20/20 DB Snatches(Go AHAP, alt. every 5 reps)

50 DU

400 m Row


Pistols must be legit, heel down, hip below knee. Scale if you need. Use a BOX, a plate or lifters if you have bad ankle mobility.

 

Rx+  GHD, 25/15 lbs KB Pistols, KB Snatches(60/40)

Scale x2 Singles, Pistols w/ Box Pistols

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