October 31, 2016

October 31, 2016

dynamic :
4 minute clock :
a) ring rows x 5
b) pushups x 7
c) air squats x 9
+
d) 1 minute of situps

mobility :
a) partner quad smash
b) partner calf smash


Back Squat - 6 min wu + every 2 minutes perform 2 reps x 5


notes :
- build heavier than last week.
- goal = 90-95% of 1rm.
- recommended as build set.


for time :
5 rounds of :
2 cleans (155/105)
3 burpee box jumps
4 chest to bar pull-ups

notes :
- rx+ = 185/135, l-sit strict pullups
-  share box with another athlete.
- if don't have chest to bar pull-ups then modification is "tough" pullup variation for you.
- must jump to be rx. stepup is scaled today.


post wod mobility :
a) banded hamstring stretch
b) roll/smash calves + quads
c) couch stretch

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