March 18, 2019

March 18, 2019

7 minute clock :

2 rounds:

10 front to back leg swings/each leg

10 side to side leg swings/each leg

20 air squats

10 db push press per arm


Back Squat - 12 minute clock. build to heavy single for day.


Thruster - 6 sets, every 1:15 @ sets listed.


notes :
- all sets performed unbroken.
- set 1 - 3-5
- set 2 - 4-6
- set 3 - 5-7
- set 4 - 6-8
- set 5 - 7-9
- set 6 - 8-10
- working on rep efficiency.
- exhale on press, inhale before squatting.
- bar is always connected with collar bone unless hips have opened and about to press.


team wod
15 minute amrap of :
10/8 calorie bike
10 burpees

notes :
- sprint when your turn.
- team size is on basis of class size. class divided evenly among 4 bikes. 

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