8/25/15 Tuesday

Performance

Warm-Up

1. Nose to Wall Handstand hold; 20-30sec x 3 sets, rest 30

2. Ring pec stretch; 20-30sec hold x 3 sets, rest 30

3. Hang Muscle Cleans; 6-8 reps x 3 sets, rest 1min

 

A. Take 15 minutes to build to a 1-RM Strict Shoulder Press

 

B1. Bent-Over Barbell Rows @ 2111; 8-10 reps x 3 sets, rest 30sec

B2. Hollow Hold/Rocks; 60 seconds x 3 sets, rest 30sec

 

C. AMRAP in 10 minutes of:

5 Hang Power Cleans (135/95 lbs)

10 Pull-Ups

15 Hand-Release Push-Ups

 

Competition

Wod will be posted at gym