Wednesday 5-3-17

Coach's thoughts on today:
If you did a bunch of push-ups on Monday, and a bunch of Cleans/Snatches yesterday you might be looking at today and be thinking NOPE. Well you probably won't PR, but you can definitely come in and do work. What would Achilles say?

Warm-up:15min

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Metcon:19min

  • The Chief (scored correctly) (5 Rounds for reps)

3 minute AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 minute rest
x5