Sunday, 23 November 2014

November 17th

Warm up:
■Run and/or skip until your HR gets over 120
■5 inchworms
■10 lateral lunges (alternate sides)
■15 push ups
■20 jumping jacks
■Mobility: everything. Spend time on this today
■Stretch, bands, rollers, etc
Strength Component: Squats
■Light today, work on form
■1st set: 10 front squats @ 40% back squat 3RM
■2nd set: 10 back squats @ 50% 3RM
■3rd set: same as first set
Complete AMRAP of the following in 10 minutes:
■5 push ups
■5 single leg squats each leg (as low as you can)
■Farmer’s carry to west doors
■5 burpees
■100m run

Finisher:
50 push ups, 50 sec plank, 50 sit ups
WOD:
-Skip for 5 minutes
"ARMS"
  • sets - 10 reps, Tricep Dips (15 pounds)
  • 2 sets - 10 reps, Tricep extensions (15 pounds)
  • 2 sets- 15 Tricep Dips
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