5/2/14

DAILY PROGRAM

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

Mobility
Couch Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min

Skill/Strength
Back Squat
2x8 @ 75% + 5lbs.
2x6 @ 80% + 5lbs.
2x4 @ 85% + 5lbs.
2x2 @ 90% + 5lbs.

WOD
AMRAP in 15min
15m Yoke Shuttle Carry (360/240) *30m Total
10 Hang Power Snatch (135/95)


ATHLETE TRACK

Metcon
Row 6x500m, 2:00 Rest

Skill/Strength
Strict Press 8x4 @ 80%

Accessory
5 Rounds
5 Unbroken Thrusters (135/95)
5 Reverse Flys
Then…
12 Rounds :20/:10
Hollow Body Rocks