Buy In: Couch Stretch, Frog Stretch, Banded Hamstring Stretch, Pigeon, PVC hip flexor smash.
3 sets of 5 reps Front Squat@75%
:20 Work sets, :10 rest, rotate in circuit fashion. Carry a clipboard to keep track.
:20 Front Squats (clean them off of the floor) 53/95
:20 Double Unders
:20 Push Ups
This circuit will be 16 minutes long. It does not matter what order you go in, but do remain consistent throughout the WOD. Post total to Wodify.
Buy In: 12 reps band work- pull aparts, no money, shoulder dislocations, face pulls.
Bench Press: 10 heavy singles@heavy percent.
3x10 circuit of: wide grip bench (don't get pinched racking the weight), dips, ring rows.
Buy In: 10 reps unloaded barbell complex- shoulder press, push press, hang power clean, hang power snatch, curls.
5 minutes shoulder prep-consult pressing mobility poster
Shoulder Press 5 sets of 3 progressive loading. Record heaviest set of 3 on Wodify.
In 15 minutes complete as many rounds as possible of:
10 Box Jumps/Step Ups
15 KB Swings (44/70) (Coasters required for KB- that means place a beat up plate from outside underneath your kettlebell no matter where you happen to be performing your swings, inside OR outside- thanks!)
Buy In: Study the map!
For time: Run 8K
Leave the box via the typical 800 meter route heading towards Market on Cowart.
Turn left onto Market.
Turn right off of Market onto Houston Street.
Turn left off of Houston onto Vine Street.
Cross Georgia and turn right onto Walnut Street.
Cross the Walnut Street Bridge and head up Forrest.
Turn left off of Forrest onto E. Manning Street.
Turn left off of E. Manning onto Woodland Avenue.
Turn right onto Fraser briefly and then cross Market Street Bridge.
Stay on Market until you hit MLK. at which point you turn right and then onto Broad Street.
Stay on Broad until you go RIGHT onto 13th Street.
Turn off of 13th until you go left onto Chestnut and then left again onto W. Main.
Cross Broad and you're back at the box!
Buy In: Turf work: twenty meters each high knees, low knees, walking rdl, walking lunge, walking spiderman lunge.
Then for time complete
21-15-9 reps of Wall Balls and Burpees