5/13/15 “Bad Moon Rising”

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 In Workout of the Day

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Mobility: Hip Mobility.


Skill Practice Warm Up: Pick one weakness to work on. Double Unders, Kipping Pull ups, or Overhead Squats.


Strength: Front Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round). If you missed the Back Squat test day from last week you can do that today if you would like.

Super Set: Hollow Rocks 7 Sets of 15 – 30 seconds in between each set. If you don’t have a perfect hollow hold do NOT try hollow rocks. Focus on perfecting a hollow hold where your lower back is constantly touching the ground. Scale by bringing one or both legs in and/or keeping your arms at your side.


Metabolic Conditioning: “Bad Moon Rising” – 7 Minute AMRAP

4 strict pull ups weighted with a dumbbell (A: 25lbs, I*: 10lbs, N: smallest band possible)

10 burpees

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 7 rounds.  Scale up the pull ups to 45/20lbs for an extra challenge.

Coaching Tips: Don’t scale the weighted pull ups to be too light/easy otherwise this turns into just a burpee workout!  Keep these strict pull ups strict.  If you can’t do strict pull ups (you have to kip) – DON’T! Use a band. Today only strict is allowed.

Log your results online by clicking here.

Compare To:  2014 – 05 – 19


Optional ‘Cash Out’: 1 Minute KB Swings, 2 Minute Row, 1 Minute KB Swings.

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