WOD

Thursday, March 7th

03/07/2019

WARMUP:

 

10-9-8-7-6-5-4-3-2-1

 

Curl to Press

 

Suitcase Lunge

 

Burpees

 

 

 

OHS Warmup:

 

7 Air Squats (start with hands in front & move OH as you squat down)

 

5 Tempo OH Squats w/ Empty BB (3 count lower, engaging midline)

 

5 OH Squats w/ :03s Pause @ the bottom (strong OH position, full ROM)

 

5 OH Squats

 

 

 

 

 

WORKOUT:

 

PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 OHS (empty bar) + 4 Tuck-Ups
MIN 2 -- Row or Bike, Moderate Effort

 

 

 

COOL DOWN:

 

FLOW STRETCHING:
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound