Workout for Mon., 2/8:
Warm Up –
1 minute hollow hold + band pull apart
1 minute Arch Hold + band pull apart
1 Minute kip practice
1 Minute Russian Baby maker (Go deep and shift around!!!)
Mobility –
Plantar, Glute, Hamstring, Quad and Deltoid Lacrosse Smash
Banded Pull aparts and Pass throughs
Strength –
12×2 HBBS OTM
WOD –
Fitness:
20-15-10
Hang Clean & Jerk (95/65)
Chin 2 Bar or Steep Ring Row
Run 400M after each round
Performance:
20-15-10
Hang Clean & Jerk (115/80)
Chin2B
Run 400M after each round
Competitor:
20-15-10
Hang Clean and Jerk (135/95)
C2B
Run 400M after each round
Open Gym Suggested Work:
Olympic Lifting –
Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2
Endurance –
Tabata Sprint
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