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Wednesday January 30, 2019

27
Jan

Wednesday January 30, 2019

Warm up

10-15 leg swings each leg

10-15 air squats with green band around knee

30 sec Russian baby maker

30 sec squatting ankle stretch

30 banded good morning

30 banded pull apart

10-15 scap push ups

Barbell warm up

Warm up to starting weight 55% of front squat.

The strength will be based off of front squat.

Squats + Handstand Walking

On the 2:00 x 5

3 Front Squats + 6 Back Squats + 50′ Handstand Walk or (3-5 wall walks)

Round 1: 55%

Round 2: 60%

Rounds 3-5: 65%

WOD-

“Girl Power”

AMRAP 18:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

5 Squat Cleans (155/105)

Cindy= 5 pull ups, 10 push ups, 15 air squats

RX+: 185/135

RX: 155/ 115

P: 135/95

F: 95/75

*scale Cindy with jumping pull ups or ring rows

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