10/28/14 WOD

10/28/14 WOD

Tuesday 10/28/14

 

Warm-Up

Run/Row 400M

2X12-15 Air Squats (Slow, focus on pausing at the bottom, opening hips)

2X8-10 DB Shoulder Press (light-Moderate Weight)

15 Pass Throughs

2X3-5 Split Jerks (Start with PVC, transition to Empty Barbell)

A1. FS @32X1; 4-5; rest 30sec
A2. HSPU cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3 (Use Seated DB Press, Handstand holds or Negatives)

B. BB front rack reverse lunge R and L + PP x 1/SJ x 3; build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – Hip ext 12-15

Notes:
– focus on tempo on the FS
– HSPU can be kipping if you can do strict go for it
– 1 reverse lunge right 1 reverse lunge left straight into push press x 1 then 3 split jerks

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