Friday, May 24th

Friday, May 24th

Warm-up
Warm-up
EMOM 9
1st. 45 seconds Bike/row/ski @mod
2nd. 45 seconds plank
3rd. 6 box jump + step down

B. Glute activation
2 sets
5 Banded good morning (band around the knees)
5 single leg RNT KB Romanian deadlift
5/5 Dynamic lateral step up

Weightlifting

Metcon
Deadlift (8 x 2)
Banded deadlift
@ 30% + bands, for speed
Metcon (Time)
5 rounds for time
20 step up overs @ 40/25
5 hang power cleans @ 155/115
5 push jerks
rest 30 seconds

Comp

Weightlifting
Bench Press (6 x 3)
Speed bench press
@ 30% rest 30 seconds between sets

Weightlifting
Metcon (Weight)
Seal row
4 x 4 @ medium weight

Accessory
Metcon
3 sets
10 Band angels
20 squat pull through

Stability
Metcon
4 sets
6 unilteral arrabesque on bosu ball/leg

Core
Metcon
Leg+hip raise
3 x 12

Leg + hip raises:

filed under: WOD