Mon WOD 10.29.18

Mon WOD 10.29.18

Mon WOD 10.29.18

5:30am Core and Conditioning.

Tabata abs

10 rounds

Row 250m

10 push ups

WARM UP

15m of each movement

Walking lunge w/arms overhead

Inch worms (hamstring walk outs)

Bear crawls

Crab walk

Duck walk

Squat therapy

w/ light band overhead(OHS) perform 5×2

w/ PVC preform 5-10 reps

Deadlift

Snatch grip deadlift

Snatch shrug

Snatch high pull

Muscle Snatch

Power snatch

Overhead squat

Strict press

Push press

Push jerk

Warm up to weight for wod

RAMP UP COMPLEX

2 sets of

5 Deadlift

4 S2O

3 Front Squat

2 Power snatch

1 OHS

WOD

50 Deadlift 135/95

40 Shoulder to Overhead

30 Front Squats

20 Power Snatch

10 Overhead Squats

Cool down

Trap smash

90s/side

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