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Friday 9/18/15

17
Sep

Friday 9/18/15

Steven
 
Strength/Skill:
5 x 5 Back Squat w/1 second Pause at the bottom (50-80%)
Alternate with….
5 x 1′ Plank hold
 
WOD:
 
4′ Tabat Gymnastics, Rotate every 30 seconds between:
 
Dips
Air Squats
Toes 2 Bar
Handstand hold
 
Rest 1′ then…
 
12′ EMOM
 
minute 1 = 6 x Back Squat (50-60%)
minute 2 = Single Arm KB Swing (53/35)
minute 3 = 200m Row
 
 
Cool Down:
Static Iron Cross for 2′ on each side.
 
Extra Work on Whiteboard.

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