May 14, 2017

Monday 2017.05.15

Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 GHD hip extensions
- 10-12 PVC overhead squats
- 10-12 Box jumps/step-ups
Then
3XBurgener Warmup (PVC and or empty bar)
 

WOD
Snatch: Work up to a heavy single, then do 5 sets of 2 at 70% of that weight
 

Follow with some uni-lateral work:
- Pistols: 10-10- 10
- Lunges: 20-20- 20

Post heaviest lift to comments

2 comments:

Patrick Rood said...

New PR: 130#. Then did 5x2 at 95#. Gotta work on mobility. Back right heel keeps coming off the ground.

Dwayne Beasley said...

85 then down to 65 for 5x2 - all from the launch position
Pistols to 12 in box
Lunges at 35lbs each arm