0515 & 1130 classes. No 1730 class.
Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over
Strength:
Strict press
5 @ 70% 1 Rep training max (90% of 1RM)
5 @ 80%
5 @ 95%
ME @ 70%
WOD:
For Time
800m run
50 alternating kettle bell clean and jerks 53/35
15 burpee pull-ups
Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over
Strength:
Strict press
5 @ 70% 1 Rep training max (90% of 1RM)
5 @ 80%
5 @ 95%
ME @ 70%
WOD:
For Time
800m run
50 alternating kettle bell clean and jerks 53/35
15 burpee pull-ups
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