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Friday 10/28/16 CrossFit Lobo Workout of the Day

27
Oct

Friday 10/28/16 CrossFit Lobo Workout of the Day

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Strength:

Bench Press
Warm Up:  5 x 50/65%
Working sets:  5 x 75/80%, 5 + 85%
Alternate with….
5 x 30 second static handstand holds (Shoulders active, ankles together, core engaged.  Stay active throughout the entire body)
Beginner:  Handstand Kick Ups or static dumbbell holds
Intermediate:  15-20 seconds holds
Advanced 30 second holds…you won’t want more.

WOD:

4 Rounds for Time:
1 minute static Plank hold
10 x Toes 2 Bar
20 x Goblet Squats (53/35)
If you feel especially powerful today, add a 5th round or extend the plank hold to 90 seconds or 2 minutes as long as you maintain good body form.

Post Wod:
5 x 1:00 plank holds (hahahahahahahah!)

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