ALYSSA
WARM-UP:
1/2 Tabata w/barbell
Hang Clean > Front Rack Lunges > S2OH
Dynamic Stretch
STRENGTH:
Ring Swings / Reverse Hyper / ATG Split Squat w/DB’s
(10+10+10)3
Do 5 Reps with the Rt. Leg forward followed by 5 reps with the Lt. Leg forward for the 10 reps. Elevate the front heal with a slant board.
WOD: JEEP
For Time:
3 Rounds
5 Curtis P 95/65
15 Pull-ups
2 Rounds
5 Curtis P 115/85
10 C2B Pull-ups
1 Round
5 Curtis P 135/95
5 Bar Muscle-ups
1 Rep of Curtis P = Power Clean + Front Rack Lunge RT + Front Rack Lunge LT + S2OH
ICING:
Pull-over practice. get 10 if you have them.
KOT – Nordic 10 Reps