Wednesday, August 13, 2014

Warm up:

Row 1000 or run 900

Shoulder Rom

Toe kicks 

Elbow to ground lunges across

Samson stretch back 

Sit ups 

Duck walk

50 double unders or 250 regular jumps  

GYMSTRONG SKILL OF THE MONTH: pull-up 

Chin up hold with max weight. 

1/2 way up hold for 5 seconds 

negatives hold for 5 seconds (lower from chin up)

balance weight between knees.

1.) Strength: 

Front squat 3x5

Military press 5x3

Deadlift 1x5

2.) WOD

30-25-20-15-10-5 (bw)

15x Box jumps(24/20")

*Scale weight appropriately*