Warm up: pigeon stretch (:40 each side), child's pose (:45), 10 cow/cat, 10 Spider-Man and reach (each side), 10 PVC pass thru, 10 kipping swings, 10 GHD sit ups
Strength
10:00 EMOM of 5 tempo air squats (2-3 seconds down, 2 seconds at bottom and stand up)
rest 1:00
5:00 EMOM 3 power snatches + 3 BTN push press (95/65)
WOD
21-15-9
Sumo deadlift high pull (95/65)
wall balls (20/14)
Strength
10:00 EMOM of 5 tempo air squats (2-3 seconds down, 2 seconds at bottom and stand up)
rest 1:00
5:00 EMOM 3 power snatches + 3 BTN push press (95/65)
WOD
21-15-9
Sumo deadlift high pull (95/65)
wall balls (20/14)
No comments:
Post a Comment