130524 – “Ambidextrous”
Warm up:
Shoulder Prog
Inchworms/Crabwalk
Lateral drills
HS/Push up shoulder activation
Skill/Strength:
KB Snatch
WOD
3 Rounds for time:
Competition:
10 Alt KB Snatch (2/1.5)
20 Alt Pistols
30 Shoulder touches
4 Atl Turkish get-ups (2/1.5)
Rx:
10 Alt KB Snatch (1.5/1)
20 Alt Pistols
30 Shoulder touches
4 Atl Turkish get-ups (1.5/1)
Scaled:
10 KB Swings (1.5/1)
20 Alt Pistols
30 Shoulder touches
4 Atl Turkish get-ups (35/20)
Mobility:
Scap LAX
Quad LAX
Glute LAX
130523 – WOD
Warm up:
Toe taps/lunge kick
Toe touch/kick touch
Straddle steps/jump squats
Skill/Strength:
3RM Power Clean
3-3-3-3-3
WOD
Competition:
21, 15, 9 RFT
Deadlifts (315/205)
Box Jumps (30”/24”)
RX:
21,15,9 RFT
Deadlifts (225/165)
Box jumps (30”/24”)
Scaled:
21,15,9 RFT
Deadlifts (155/105)
Box jump (24”/20”)
Mobility:
Ham twist
Calf FR
Glute FR
130522 – Strength Day
Warm up:
3 Mins DUs
Kip/Scap/Pull-up
10 Push-up down dog
3 Wallclimbs
Skill/Strength:
Alternate between:
Bench Press
Pull-up
5-5-5-5
Then…
3x Max Strict Ring HSPUs, HSPUs, or Push-ups
Mobility:
Front Delt
Partner Pec ART
Lat FR
130521 – WOD
Warm up:
3 Min DUs
45 Seconds Wallball shots
45 Seconds mountain climbers
45 Seconds Jumping Lunges
Skill/Strength:
Back Squat
5-3-3-2-1-1
WOD
12 Min AMRAP:
Competition:
(6 Min AMRAP)
3 Squat Clean Thrusters (185/125)
9 T2B
Rx:
3 Squat Clean Thrusters (155/105)
9 T2B
Scaled:
6 Squat Clean Thrusters (75/55)
9 Sit-ups
Mobility:
Quad/IT FR
Glute FR
Cobra/DD
