Workout of the Day: Tuesday, 10.16.18

EwingOHComp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
20 Theraband Pull apart
10 Band pass thru
10 Band OHS
10 Thoracic Rotation in Squat
10 Yoga Push up
10 Spiderman Step
10 Cossack Squat

STRENGTH/SKILL:
Snatch + OHS (2 + 2)
15 minutes to find a heavy set of the complex.

CONDITIONING:
"Nautical Nancy"
5 Rounds for time:
15 Overhead Squats (95/65)
500m Row
time cap: 21 minutes

Overhead squats are intended to be done unbroken, modify so you can knock these out and make them look good.

DURABLE

PREP:
2 Sets:
10 Jumping Pause Squat
10 Reverse Lunge
10 Cossack Squat
5 Burpee to Touch
10 Scap Pull up
10 Scap Push up
10 Hanging Knee Tuck

WORK:
4 Sets:
Pull up x 5-10
DB Hang Squat Clean x 5
Feet Elevated Plank x :20-:45
DB Thruster x 5

HUSTLE:
:30 AMRAP/:30 Rest x 16min
1- Burpee Pull up
2- DB Squat Clean Thruster
3- Sit up
4- Plank

Justin McClintock