WOD for 11 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

Wow, yesterday was a pretty seriously intense workout. Here is a pic of Andre (our 4:30 PM coach) doing the OHS:

13138783_572061789622458_3965558473804372025_n.jpg

Yep, that face says it all. It hurt.

Andre will be joining us at lunch so he can do some coaching. I will be at a range tomorrow, so someone please snatch him up and introduce him to the group.

 

Warm Up:

Kneeling Shoulder Mobility 1 min (https://www.youtube.com/watch?v=Idk6BmIojRc)

20 Prone Dislocates (https://www.youtube.com/watch?v=okxcrSrjeFM)

20 Prone Behind-the-Neck Press w/ PVC

20 Dolphin Pushups (https://www.youtube.com/watch?v=V5JLXeNGvhg)

 

Skill:

10-15 minutes of HSPU practice

Take this one seriously. We are spending a ton of time working on these in order to really be able to knock them out when they come up in WODs.

 

METCON:

15-12-9 reps, for time of:

Power Clean & Jerk, 135/95 lbs

Chest-to-bar Pull-up

12 MIN time cap

 

Strength:

As many reps as possible in 2 mins of:

Front Squat, 185/120 lbs

 

Cool down:

For time:

Couch Stretch, 2 mins (Most painful stretch known too man)

Frog Stretch, 1 min

Instep Stretch, 2 mins

30 Scorpions

30 Iron Crosses

 

Let us get beastly with it folks.

 

 

 

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