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12.02.2019
WARM-UP
1) Tabata Row
2) Kipping on Rings & Toes to Ring Practice
3) Front Squat Bar Warm-Up
4) Barbell Quad/Adductor/Calf Smash
STRENGTH: Front Squat, 5RM of the day; start @ 50% & use 5-7 sets to build up to a 5RM (shoot for around 70-75%)
ACTIVE MOBILITY
1) Lat Smash & T-Spine Extensions
2) Banded Front Rack, Pec & Lat Stretch
3) High Glute Smash
4) Glute, Hamstring, IT Band & Calf Stretch with Box
PARTNER WOD: Perform the following for time using a partner:
Start with a 150/125/100 calorie Row as a team (M/M, F/M, F/F)
P1: Rows - Switch every 25 cals
P2: ME, Toes to Rings
40 Synchronized Alternating DB Snatches (20 reps R/L, 50/35, Must alternate at the floor)
30 Synch. Box Jumps or Step-Ups (24/20”)
20 Synch. Plate Burpees (jump onto 45lb plate)
**SCORE is total time + total reps accumulated for Toes to Rings
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Back Extensions, accumulate 50 reps in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility