May 22, 2017

Tuesday 2017.05.23

Warmup
- Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 10-12 Supermans
- 10-12 PVC OHS
Then accumulate
- 2 mins Goblet Squat
Then
- 5 mins work to improve front rack position 


WOD
Front Squat: 3-3-3-3-3
 

In between efforts, hang from a bar for 30 seconds. Each time, pay attention to something different and how it feels (grip, lats, shoulder blade position, etc.). Squeeze your glutes, point your toes, alternate between a straight, hollow, and arch position. After the last set of squats, tie it all together and hold a hollow hold for as long as possible.

Post loads to comments.

3 comments:

Melissa Salamanca said...

105, 105, 110, 105, 105
And death by burpees (13)

Dwayne Beasley said...

105, 105, 135, 155, 165 then snatch skill transfer exercises with empty barbell

monroe said...

135, 145, 155, 165, 175