4/29/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Lats - 1min/side
Roll Hamstrings - 1min/side
Athlete Choice - 2min

Skill/Strength
Deadlift 5-3-3-1-1-1

WOD
AMRAP in 15min
5 Man-makers (35/20)
10 Overhead Lunges (135/95)
15 Slam Balls (30/20)


ATHLETE TRACK

Metcon
Off

Skill/Strength
Barbell Row 5-5-5-5-5
Then…
Work on MU Transition - 15min

Accessory
Death by Pull-ups
Do 1 Pull-up on minute 1, 2 Pull-ups on minute 2, 3 Pull-ups on minute 3, until you can't get the number of reps on the minute you are on