Thurs 29/8/19

Warm Up

  • 10 Banded Pass throughs
  • 30 sec plank
  • 10 Banded pull aparts
  • 30 sec side plank
  • 10 Banned bicep curls
  • 30 sec side Plank

Broomstick

  • 5 Goodmornings
  • 5 Back Sq
  • 5 Elbow rotations
  • 5 Strict press and reach
  • 5 RDL’s
  • 5 Front Squats

Practice/Prep

  • Strict Press- Tight grip/Sqeeze Abbs, Glutes, quads
  • Skipping – Relaxed grip/ Squeeze the quads
  • Pull Up – Tight grip/Squeeze abbs, glutes, quads

Stict Press- Stregnth

Build to Heavy set of 5

WOD “Heavy Metal” – AMRAP 12

10 Strict Presses
25 Double Unders
10 Strict Pull ups
25 Double Unders

*Option 2
50 Single Unders
Banded Pull Ups or ring rows

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