Tough tabata workout yesterday. Today will be...probably just as hard. You know you wouldn't want it any other way though. Fun little chipper today. We hit legs pretty hard yesterday, and took it a little easier on them this week. Keep doin work, guys. It'll pay off in the long run!
GYM PROGRAM
Warm-up
Row 500m
4 Rounds :20/:10
Mountain Climbers
Push-ups
Barbell Rows
Rollover to V-sit
Mobility
Roll Quads - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Front Squat 5x2 @ 70%
WOD
For time
50 Burpees
40 Dumbbell Snatches (65/45)
30 Front Squats (135/95)
20 Pull-ups
10 Power Cleans (135/95)
16:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Back - 1min
Couch Stretch - 1min/leg
Roll Back/Front of Shoulder w/LAX Ball - 1min/section
Skill/Strength
Hang Power Clean 2-2-2-2-2
WOD
For time
50 Burpees
40 Dumbbell Snatches (65/45)
30 Push Press (135/95)
20 Pull-ups
10 Power Cleans (135/95)
16:00 cap
Squat Cycle
Off
Happy lifting!
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