160523 NATE

Posted: 05/22/2016 in Uncategorized
Tags:

WARM UP

2 ROUNDS: 5 WALL SQUATS, 15 PVC SHOULDER DISLOCATES, 10 BEHIND THE NECK THRUSTERS 45/35

STRENGTH

5 BACK SQUAT EVERY 1:30 X 7 (AS HEAVY AS YOU CAN)

WOD

AMRAP 20 MINTUES:

4 STRICT MUSCLE UPS

7 STRICT HANDSTAND PUSHUPS

12 KETTLEBELL SNATCH 70/53

OR

20 MINUTE AMRAP

2 MUSCLE UP

4 HANDSTAND PUSH UPS

8 KETTLEBELL SWING 70/53

OR

6 MUSCLE UP PROGRESSIONS

8 BOX HANDSTAND PUSH UPS

12 KETTLEBELL SWINGS 53/35

EXTRA: 3X12 FRONT RACK STEP UPS WITH BAR OR KB, 4X8 ROMANIAN DEADLIFT, 100 SITUPS, 10 MINUTES OF STRETCHING

Comments are closed.