Wednesday, October 21st, 2020
General Warm-Up
3 Rounds
10 x Chest Primers - Crush something with forearms
4 x Paused Push Ups
6 x Plate Squats
10 x Chest Primers - Crush something with forearms
4 x Paused Push Ups
6 x Plate Squats
Strength
Front Squats - 30 minutes
1. PVC Review (box if needed)
2. Barbell waves x 3 on sets of 5
If no BB use KB or double DB in rack position. And add tempo 2.1.2.1
Think about hitting just below parallel and keeping neutral next, engage lats and chest.
Great posture and control.
1. PVC Review (box if needed)
2. Barbell waves x 3 on sets of 5
If no BB use KB or double DB in rack position. And add tempo 2.1.2.1
Think about hitting just below parallel and keeping neutral next, engage lats and chest.
Great posture and control.
WOD
Workout Format
3 Rounds for time
15 GTOH
15 Burpees Over Bar
Fast and hard - this workout will be less than 8 mins. For the ground to overhead this can easily be DB or KB , Try to keep moving throughout and focus on sound movement.
15 GTOH
15 Burpees Over Bar
Fast and hard - this workout will be less than 8 mins. For the ground to overhead this can easily be DB or KB , Try to keep moving throughout and focus on sound movement.
Cooldown
Yoga