1/24/14: Day 54

Happy Friday, everyone! As always, you all did awesome this week. Let's finish out the week strong with a little Tabata work!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Good Mornings
10 Burpees

Mobility
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side

Skill/Strength
Deadlift 5x3 @ 85%

WOD
Tabata Overhead Lunges w/Plate (45/25)
Rest 1:00
Tabata Ring Dips
Rest 1:00
Tabata Hang Cleans (155/105)
Rest 1:00
Tabata K2E
Rest 1:00
*Score is lowest number of reps/Tabata round


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Overhead Lunges
10 Good Mornings
10 Burpees

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side

Skill/Strength
Weighted Pull-ups 5-5-5-5-5

WOD
Tabata Overhead Lunges w/Plate (45/25)
Rest 1:00
Tabata Ring Dips
Rest 1:00
Tabata Hang Cleans (155/105)
Rest 1:00
Tabata K2E
Rest 1:00
*Score is lowest number of reps/Tabata

Squat Cycle
Off

Do work!