Friday, 25 November, 2016

24
Nov

Friday, 25 November, 2016

Susan walking it out.

Susan walking it out.

Workout of the Day:

GENERAL WARM-UP
 2 Rounds
Run 100 meters
20 Low plate jumps (like a box jump but only 4-10″)
15 Deadlifts (empty bar)
10 Thrusters (empty bar)
SKILL AND INSTRUCTION
1)Push Jerk Progression
2)Hang Power Clean Progression
WOD:
Every 5 minutes for 3 Sets
5 Thrusters
5 Push Jerks
5 Hang Power Cleans (155/105)
Run 400 meters
 At the 18 minute mark:
Every 5 minutes for 3 Sets
10 Deadlifts (275/185)
20 Box Jump Overs (24/20), lateral jumps are permitted)
25/20 Cal Row
Cool Down:
Couch stretch, 90 seconds per side

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