FRIDAY 4-27-18

Friday
WARM UP

2 Sets
90 seconds on a machine bike or Row

10 Kettlebell Snatch (Each arm)

10 Ring Row

10 Cossack Squats (Each leg)

5 manmakers

 

PVC MOBILITY
SHOULDER PASS THRU
REVERSE SHPT
AROUND THE WORLD L
“. “ R
FRONT RACK STRETCH L & R
Couch stretch

 

 

(12 Rounds total)
20 Seconds HARD Assault Bike or Rower (90/80+rpm’s for men/women)
6/4/2 Front Squats (Increasing weight and decreasing reps every 4 rounds!)

WOD for time and Load
First 4 Rounds

*For the first 4 rounds
30 sec hard Bike or Row
6 Front Squats
*at a light weight to warm up.
next 4 rounds
30 seconds Bike/Row
4 Front Squats
*at a moderately challenging weight.
LAST 4 Rounds
30 sec bike or Row hard
2 Front Squats
*at a challenging weight!
The goal was to bike/Row hard and get right under a heavy weight and work on breathing and staying tight and strong.

 

POST WOD

3 SETS NFT

MAX T2B

rest as needed between sets

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