Workout of the Day: Saturday, 8.26.17

DurableBikes.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
30' Slow Bear Crawl
30' Inchworm
30' Spiderman Step + Reach
30' Lateral Lunge
30' Burpee Broad Jump
10 Scap Pull up
10 Scap Push up

STRENGTH:
3 sets:
A1. Ring Dip x 6

A2. 1-arm hang x :10/arm

A3. V-up

CONDITIONING:
30min AMRAP
Teams of up to 6, each team member starts at a station.

-Assault Bike for cals x :30
-Sandbag Over Shoulder AMRAP (Coaches' choice on weight)
-Russian KB Swing x :30
-Wall Ball x :30
-Plank x :30
-Rest


COMPETITOR'S SESSION:

MOVEMENT PREP:
5-10min mobility as needed:
Theraband sequence:
-external/internal rotations
-pull downs
-reverse arm circles
-face pulls

Ring Support x :10
Ring Bottom Support x :10
Yoga Push up x 10
Scap Pull ups x 10
Scap Circles x 5/direction
Inchworm x 10
Burpee Tuck Jump x 10

STRENGTH:
3 sets:
A1. Ring Muscle-up x 2-4
A2. Box Jump for height x 2
A3. Double-unders/Triple-unders x 1min
A4. Bar Pull-over x 3

3 sets:
B1. 1-arm DB Overhead Squat x 3/arm
B2. Ring Dips x 6

CONDITIONING:
13 minute AMRAP:
55 deadlifts, 225/155 lb.
55 wall-ball shots (20/14), (10'/9')
55-calorie row
55 handstand push-ups

WODJustin McClintock