Monday, June 15

Warm-up

400 meter run with medicine ball. 10 squats at 100, 200, 300 and 400 m marks.

1 minute at bottom of squat

1 minute of Samson stretching

5 hspu to 3 abmats

5 hspu to 2 abmats

5 hspu to 1 abmat (or keep at 2 if need be, mods okay!)

5 hspu no abmats (or to your specific modification)

Burgener warm-up with clean grip

 

Lift;

Squat 5×75%, 3×85%, 1×95% + reps

 

WOD

For Time:

21-15-9 reps of

Squat Clean

Hand Stand Pushup

 

L1: Choose Weight and modifications

L2: 95/65 lbs

L3 135/95 lbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s