9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

April 14, 2014

April 13, 2014

Warm Up: 2x Hip Mobility Drill, 20 ham Kicks, 5 Stripper stretch,

3x 5 wall squat/5 goblet squat/10 KB swing

Barbell squat warm up:

10@empty bar

5@40%

5@50%

 

ATHLETE

1)Back squat: 2×8@65%, 1×6@70%, 1×4@75%

2) Front squat: 3×3@65%, 2×2@75%, 2×2@85%

3) WOD

“Fran”

21,15,9

Thrusters 95/65

Pull Ups

*Scale exercises/ weight as needed to complete workout in under 8 minutes

* 1k Row penalty for not finishing

 

BEGINNER

1)Back squat: 2×8, 1×6, 1×4

2) Front squat: 3×3, 2×2, 2×2

3) WOD

8 min AMRAP

15 Thruster

15 RIng Row

 

 

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text