5/9/14

DAILY PROGRAM

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

Mobility
Butterfly Stretch - 2min
Roll Front of Shoulder - 1min/side
Athlete Choice - 2min

Skill/Strength
Back Squat
2x8 @ 75% + 10lbs.
2x6 @ 80% + 10lbs.
2x4 @ 85% + 10lbs.
2x2 @ 90% + 10lbs.

WOD
For time
60 Push-ups
50 Pistols
40 Front Rack Lunges (135/95)
30 KB Swings (72/53)
20 Front Squats (135/95)
10 HSPU


ATHLETE TRACK

Metcon
Row 8x1:00/:45

Skill/Strength
Strict Press 8x4 @ 80% + 10lbs.

Accessory
6 Rounds
Max Effort Weighted Ring Dips
Max Effort Weighted Pull-ups
*20lb Vest