Thursday, March 19, 2015

Rest day if you are doing CF OPEN WOD tomorrow

5 minutes of head to toe joint prep.

A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?

A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand. 

A3.  supinated grip trap 3 raises 10 reps plus 10 sec hold

A4. stationary cossacks x 10 reps
2 sets

A. Front Squats @ 35x2
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 70 % of your max.
If your butt comes up first with chest dropping take the weight down.Rest 2 min.

B.21-15-9
Toes to Bar
 Thrusters 65/95 lbs