Warm up: 400 m run/row; w/ pvc x 10 pass thrus, windmills, good mornings, ohs, hollow rocks, front rack stretch; w/ kb x 10 swings, sdhp, goblet squats
Mobility: buttocks 7 shoulders--roll with it
Skill Focus: Push Press
Warm up and build to a . . .
Push Press 1 RM Levels 2 & 3
Push Press 5 rm Level 1
WOD:
Levels 3
3 power cleans 185#/135#
15 swings 50-55#/35#
20 Russian twists (tot) 45#/25#
Level 2
3 power cleans 135-155#/95-110#
15 swings 50-55#/35#
20 Russian twists 45#/25#
Level 1
3 power cleans bb or db
15 swings
20 Russian twists (tot)
4 RFT
Post pp rm and time for score
Happy happy 25th Birthday to Alli!
Mobility: buttocks 7 shoulders--roll with it
Skill Focus: Push Press
Warm up and build to a . . .
Push Press 1 RM Levels 2 & 3
Push Press 5 rm Level 1
WOD:
Levels 3
3 power cleans 185#/135#
15 swings 50-55#/35#
20 Russian twists (tot) 45#/25#
Level 2
3 power cleans 135-155#/95-110#
15 swings 50-55#/35#
20 Russian twists 45#/25#
Level 1
3 power cleans bb or db
15 swings
20 Russian twists (tot)
4 RFT
Post pp rm and time for score
Happy happy 25th Birthday to Alli!
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