12.28.17
Warm Up 10 Calorie Easy Bike 10 Air Squats 10 AbMat Sit-Ups 10 Kettlebell Deadlifts
10 Calorie Moderate Bike 10 Hollow Rocks 10 Superman Rocks 10 Empty Barbell Front Squats
10 Chest Level Kettlebell Swings 7 Calorie Moderate/Fast Bike 5 Front Squats (light load)
Mobility:
Couch stretch x :20 each side
Lacrosse ball smash on the outside of the lower quad x :30 each side
mini-band around the knees- small single leg squat and then kick the other leg out like the fire hydrant stretch x 10 reps each side
Barbell clean warm up
5 clean grip RDLs
5 clean high pulls
5 muscle cleans
5 front squats
5 clean grip push press
5 tall cleans
5 hang power cleans
5 cleans below the knee
WOD
20:00 E2M
2 reps squat cleans
build load starting at 65%
compare to 10/16/17
Post WOD: abs
3 sets of:
20 barbell reverse lunges (10 each side) @40% are highest weight used today
25 sit ups
30 glute bridges on a bench- no added weight