SWOD: MOBILITY
SET-UP & MOVEMENT REVIEW
WOD: (A).(B).(C) WOD
A -7 MINUTE AMRAP OF;
5 BACK SQUATS (OFF THE RACK 135/95)
10 SIT-UPS
15 CAL ROW
-2 MINUTE REST-
B-7 MINUTE AMRAP OF;
10 RUSSIAN SWINGS (70/53)
15 SUPERMANS
20 FLUTTER KICKS (2 FOR 1)
-2 MINUTE REST-
C-7 MINUTE AMRAP OF;
5 KB STEP-UPS (45/26 @ 20”) or based on height, looking for hip crease line below the knee.
10 RUSSIAN TRISTS W/SLAM BALL
20 METER SLED PUSH (3 PATES/2 PLATES)
Olympic Lifting Class Homework
Back Squat @ 75% 5x5
Hang Clean - Mid thigh @ 65% 5x3
Clean Deadlift @ 80% 3x3
SLDL @ 60% (of back squat) 3x5