4-11-18

4-11-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM

-WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE

-WE WILL HAVE A LINK FOR DONATIONS!!!


WARM-UP

2 SETS

-100M Overhead Plate Walk

-60sec L-Seated Band Lat Pulldowns

-60sec Superman Presses (lightweight if able)


STRENGTH

3 SETS

1) Kneeling Arnold Presses- 8 reps (front rack position should be at 90 degrees)

-60sec Rest-

2) Underhand Chinese Barbell Rows- 8 reps (3sec pause at the top of the squeeze)

-60sec Rest-

***It is important on these MOST OF ALL to make sure youre hitting the correct muscle group….slow down the tempo and feel the squeeze of the muscle in the right positions. If you go to heavy or too fast it is going to be pointless doing these movements!


WOD

12Min Amrap

-5 Hang Power Cleans @ 60% of your 1RM Power Clean and Jerk

-5 Hand Release Burpees

-20 Double Unders

***Work on tight positioning throughout every clean and burpee….DO NOT get sloppy just to add on more reps and an inflated score!


DAILY CHALLENGE EXERCISE

-Accumulate 4Mins in a Hollow Hold

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