Garrett and Corey
WARM-UP:
500m row
1/2 Tabata – Arch Hollow Swings, Slamball to Shoulder, Push-ups
Dynamic Stretch
STRENGTH:
Split Jerk (OTG)
5/50 4/55 3/60
5/55 4/60 3/65
5/60 4/65 3/70
Emphisis is on keeping elbows up on the dip as well as, a good wide split on every rep.
WOD: BEAN BAG PLUS
For Time:
3 Rounds
500/400m Row
18 C2B Pull-ups
9 Sandbag Cleans 120/100
Small Black = 50#
Blue = 60#
Green and Yellow = 80#
Red = 100#
Black = 120#
If 50# is too heavy use a 40# slamball or 30# Slamball.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang from the Rings for 90 sec.
Crossover work.
Reminder… We need to send in our entries for the HWY 40 Throwdown on Thursday morning. Please get your name on the board and your entry fee payed. If you are going to spend the night on Friday night you might want to get your motel reservation soon. There is a ballon festival going on so things might get booked.