Friday May 30th
Warm Up: Dynamic Stretching, Duck Walk, 3x10 push ups, pull ups, squats. Deep Lunge Hip Mobiltiy, Thoracic Mobility
Strength: Burgener Warm Up
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
WOD: STEFANI's "SWEAT ANGEL" WOD!!
Partner WOD for total reps
Each Partner does a full 7 Min Amrap. While one partner Works the other counts, then switch:
6 Jumping Squats
5 Man Makers 45/25
4 Dumbbell Snatches 45/25
BUY OUT: After 14 min is up....both members run to 100 m mark and lunge back
Cool Down: Roll out quads with bar with your partner, and hamstrings if needed. IT band roll out with roller.
Posted on Fri, May 30, 2014
by Kristin Clepper