1/26/18

File_000-169

Warm Up:

2 sets:
TKE (terminal knee extension) x 10ea
Banded Pull through x 10
BTN Press x 10
Single Arm Windmill x 4
———————————
Single Arm Plank with Torso Rotation x 8ea
Alternating Shoulder Taps x 20
BB High Pull x 15
Zombie Squat x 10
BB Press x 5
Push Press x 5
Push jerk x 5

2 sets:
30 second bike. Increasing effort.

Skill, Strength, or Mobility:

Push Press x 2 + Push Jerk x 1. Every 90 Sec.
2 sets @ same weight.
2 sets @ same weight.
2 sets @ increasing weights.

WOD:

Performance:
[15 Minute CAP]
5 Bar Muscle Ups
20 Front Squats (155/115)
30 Toes To Bar
40 Kettlebell Snatch (24/16kg)
30 Toes to Bar
20 Front Squats (155/115)
5 Bar Muscle Ups
*Split snatches up however

Fitness:
[15 Minute CAP]
10 Pull Ups
20 Front Squats (115/75)
30 Kipping Leg Raises
40 KB Snatch (16/12kg)
30 Kipping Leg Raises
20 Front Squats
10 Pull Ups

L2: Seated scaled pull ups