Happy Monday, everyone! I may or may not have missed posting Smolov for Saturday. Oopsies. We're all human! Anyway, today's Smolov kinda sucks, so you'll make up for it. Also, please take a special note to the WOD today, there's some special instructions ;). Good luck!
GYM PROGRAM
Warm-up
Tabata DU
2 Rounds
10 Dislocates
15m Bear Crawl
10 Burpees
15m Lunges w/Twist
Mobility
Front Rack Band Stretch - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min
Skill/Strength
EMOM for 10min
1 Pause Front Squat
5sec drop to full depth
5sec hold in the bottom
WOD
3 Rounds for time
30 Wall Balls (20/14)
30 Medball Sit-ups (20/14)
30 Medball Cleans (20/14)
18:00 cap
*During each round, the medball cannot be dropped. The reps can stop, but the medball can never leave your hands or rest on the floor. During medball sit-ups, the ball can rest on your lap. If the ball drops, it is an immediate 15 Burpee penalty before the round can resume.
SMOLOV SQUAT CYCLE
1x3 @ 70%
1x4 @ 80%
5x5 @ 90%
Don't drop the soap...I mean ball. Don't drop the ball, today! No one likes burpees. We will also be taking a break from the strength cycle until after the Open. Gonna get creative with strength work to continue improvement though! Don't worry about that. Happy lifting!
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