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Friday – 6/23/2017

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The Workout for Friday is:

 

WARM-UP

3 Rounds

  • 15 sec Jacks
  • 15 sec Air Squat
  • 15 sec Mtn Climber
  • 15 sec Jump Squat

 

WOD SPECIFIC

“Midline Stability”

4 Rounds

  • 15 sec Plank
  • 15 sec Superman
  • 15 sec Side Plank
  • 15 sec Side Plank

 

STRENGTH

(Performance)

Strict Press: 5 x 3

New set every 3 minutes

(Fitness)

AMRAP x 12

  • DB Strict Press x 6
  • Ball Slam x 12
  • Abmat Sit-Up x 24

 

CONDITIONING

From 2007/2013 Games

For Time

1000m Row/Row

Then 5 Rounds

  • 25 Pull-Ups
  • 7 Push Jerks (135/95)

Time Cap = 15 minutes

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Accessory: 5 RFT

  • 10 Dbl KB Front Rack Lunges (55/35)
  • 20 GHDSU
  • 10 Stone Squats (150/80 – hug stone to chest)

-Applied Strength: EMOM x 15

  • Power Jerk + Squat Jerk (work up – error for the side of speed/skill)

-Endurance: 20 minutes

  • 20 minute recovery row