11.11.2019
- Natalie Holovach-Sisk
- Nov 10, 2019
- 1 min read
WARM-UP
1) 250m Ski + 250m Row
2) Barbell Dead Bug’s, 10 reps
3) Barbell Hip Thrust, 10 reps
4) Front Squat Bar Warm-Up
STRENGTH: Dead Front Squats, 5RM in 5-7 sets; do 2-3 working sets w/5RM of day
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) Front Rack Stretch
3) High Glute Smash
4) Frog & Couch Stretch
WOD: Perform the following for time:
- 3 Rope Climb’s
- 50 Thrusters (95/65)
- 3 Rope Climb’s
- 50 Power Cleans (95/65)
- 3 Rope Climb’s
- 50 Barbell Push-Ups
- 3 Rope Climb’s
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Banded Dragon Flags, 6 x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility