Friday September 25, 2020

Warm Up

Mobility:  Banded Front Rack Fixer 1:00/Side https://www.youtube.com/watch?v=azATS43i7N4

 2 Rounds:
8/Arm Banded Single Arm Row  https://www.youtube.com/watch?v=u_86gl58qBM
10 Duck Walks
:20 Ring hold 

Strength
Front Squat (We will be starting a squat strength program next week so keep track of this number for program percentages) 

Spend 10-15 minutes working to a 1RM (rest 2:00 between heavy attempts)

WOD (Strict 12-minute time cap)
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips 

F:  DB Hang Power Cleans; Box Dips
P1:  As written
P2:  Power Cleans at 95/65; Matador dips
C: As written (or do Heavy Elizabeth:  155/105) 

Post-WOD Cooldown/Mobility (optional)
Pec Smash 1:00/Side
Frog Stretch 2:00 

Core/Stability:
2 Sets: Rest 1:00 between Sets
12 Glute Bridges w/ KB
12 (Total) SL RDL w/ KB