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03.30.2016

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Congratulations to everyone on completing Week 5 of the Open!

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push Jerk
Warm-up as needed (3 sets x 5 reps) before completing the following workload of Push Jerk.

Push Jerk 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

2 thoughts on “03.30.2016”

  1. “Push Jerk 5s” : 115# x 5
    “Front Squat 3s” : 165# x 3
    Met. Con. SUs in count up, then DU shenanigans for the remainder of the time, Max unbroken – 8!

    Reply

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