Venerdì 26-08-16

2502

Warm Up

Group Dynamics & Mobility

Strength & Gymnastics

Rx

4-5 Sets of:

A1 – Strict Press Behind Neck SN Grip– 6/8 Reps

A2 – Superman Hold – 20-30” Reps

A3 – GHD Weighted Hip Extension – 8-10 Reps

-no rest b/t exercises – rest 90” only after whole set

Intermediate

4-5 Sets of:

A1 – Strict Press Behind Neck SN Grip– 6/8 Reps

A2 – Superman Hold – 20-30” Reps

A3 – GHD Weighted Hip Extension – 8-10 Reps

-no rest b/t exercises – rest 90” only after whole set

Newbie

4-5 Sets of:

A1 – Strict Press Behind Neck SN Grip– 6/8 Reps

A2 – Superman Hold – 20” Reps

A3 – Plate Goodmorning tempo 2020 – 8-10 Reps

-no rest b/t exercises – rest 90” only after whole set

WOD

Rx

For Time:

21-15-9 Deadlift @ 185/125 lbs

30-20-10 Wall Ball @ 20/14 lbs

Intermediate

For Time:

21-15-9 Deadlift @ 155/115 lbs

30-20-10 Wall Ball @ 16/8lbs

Newbie

21-15-9 reps of:

Deadlift @ by feel

DB Squat @ by feel

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