Sunday, November 22, 2015

Check wodify for an updated holiday schedule. We will also have bring a friend & family workouts Nov. 24-26!

Prehab

Keg Drill
Groiners
Ankle Mobility
Shoulder Ext. Rotations
Monster walks

Warmup

15 air squats
10 wall balls
2 wall walks
5 pushups

Technical warmup for power clean with barbell
5 of each: dip and shrug, dip to clean extension, dip to muscle clean, hang power clean, power clean from mid shin

Conditioning

30 Rounds for Time
5 Wallballs (20/14)
3 HSPU
1 Power Clean (185/135/95)
-40 minute cap-

Notes: Scale the HSPU with a seated DB Strict Press and scale the weight on the Power Clean.

Cool Down

Stretch Calves
:30 groiners each side
Straddle against wall
:30 shoulder stretch pull arm across body