Friday 4-29-16

Warm-up:15min

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI
1. Knee Push 10-20ea [work toward straight arm]
2. Knee Push hold 30s ea
3. Sky Reach 10-20ea [add straight arm as ROM improves]
4. Sky Reach hold 30s ea
5. Buddha Prayer 10-20 [extend ROM as possible]
6. Squat Bows 10-20 [extend ROM as possible]
7. Squat Bow hold 30s
8. Shake it out.

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats

Gymnastics:10min

  • (CC) Pushup: 1. Wall Pushup

Beginner 1x10
Intermediate 2x25
Advance 3x50

Metcon:25min

  • Form: Metcon (14 Rounds for reps)

1min Max Single Unders
1min Max Hang Power Cln
1min rest
X7

  • Con: Metcon (14 Rounds for reps)

1min Max Double Unders
1min Max Power Cleans (135/95 -- 185/135)
1min rest
X7

  • Int: Metcon (14 Rounds for reps)

1min Max Double Unders
1min Max Cleans (205/145)
1min rest
X7