12/18/13: Day 17

Good to see that no one actually died from Tuesday's workout. I expected more from all of you. When I said "death by T2B," I meant do T2B until you die... Anyway, I guess I can keep posting workouts for those of you that are still alive. Here we go!

GYM PROGRAM

Warm-up

Row 500m

6:00 AMRAP

10 Dislocates

10 Barbell Rollouts

10 Straddle Plate Jumps

10 Good Mornings (Band)

Mobility

Roll Back - 1min

Couch Stretch - 1min/leg

Skill/Strength

None

WOD

"Roy"

5 Rounds for time

15 Deadlift (225/155)

20 Box Jumps (24/20)

25 Pull-ups

30:00 cap

SMOLOV PROGRAM

Warm-up

Row 500m

3 Rounds

10 Dislocates

10 Barbell Rollouts

10 Lunges w/Twist

10 Barbell Rows

Mobility

Roll Quads - 1min/leg

Roll Hamstrings - 1min/leg

Roll Front/Back of Shoulders w/LAX Ball - 1min/section

Skill/Strength

10min to find 1RM Push Press

WOD

EMOM for 15min

2 High Hang Cleans

2 Push Press @ 80% of 1RM

Squat Cycle

5x7 - 75% + 20lbs

That's today's activities! Hopefully, everyone comes ready to work. Oh, and you might wanna tape your hands for this one. Happy lifting!