October 10, 2016

October 10, 2016

dynamic :

4 minute clock :

a) pass thru x 10

b) lunges x 10

c) situps x 10


mobility :

a) kettlebell hip opening 


back squat - every 2 minutes x 5 sets of 5 reps


8 minute emom of:

power snatch x 4-8 


notes : 

- focus on barbell cycling.

- men recommended weight = 55-95 lbs

- women's recommended weight = 35-75 lbs 

 

wod :

2 rounds for time of :

5 muscle ups (ring or bar)

10 power cleans (155/105)

25 wall ball (20/14)


notes :

- scale weight and reps as needed.


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