5-6-16 TGIF

WARM UP
3X
200 m run
10 X Good Mornings
10X SHPT
10X OHS
10X Sots press
Then 3X 5
Banded W’s
Victory
Pull apart
MOBILITY choose
SHOULDER, T-SPINE
FRONT RACK, Wrist
HIP & Back

HERO WOD
CHOOSE BETWEEN
“AIRFORCE” 65lb/95lb or “TOP GUN” (is at a heavier weight 135/95 )
*EMOTM 4 Burpees
Everything is the same for both hero wods except for the weight of the barbell..
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s