1/21/14: Day 51

Guys! You're awesome. That's all. Here's today's workout!

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Burpees
Rollover to V-sit

Mobility
Front Rack Band Stretch - 1min/side
Roll Back - 2min

Skill/Strength
10min to Establish a 3-Point Power Clean Max
(Power clean from the floor, Power Clean from the low hang, Power Clean from the high hang)

WOD
Death by KB Swings (53/35) & Death by Push-ups
(Minute 1 do 1 rep of each, Minute 2 do 2 reps of each…until no longer can finish in the minute)


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Burpees
Rollover to V-sit

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side
Roll Back - 2min

Skill/Strength
10min to Establish a 3-Point Power Clean Max
(Power clean from the floor, Power Clean from the low hang, Power Clean from the high hang)

WOD
Death by KB Swings (53/35) & Death by Push-ups (Minute 1 do 1 rep of each, Minute 2 do 2 reps of each…until no longer can finish in the minute)

Squat Cycle
Off

Get to it!