Monday April 8, 2019

“The secret to change and growth is not willpower. It’s positive community.”

Primer:
3 Rounds: 60 Sec Jog | 6 Slow Scap Retractions | 5 Walkouts | 4 Spidermans | 3 Russian Babymakers

Strength: 3 Giant Rounds:
16 KB Front Rack Reverse Lunges | 8 Strict T2B
16 Barbell Good Mornings | 8 Strict T2B

2 Minute rest between rounds.

WOD Prep / Skill:
2 Rounds: 3 Power Cleans + 3 Bar Facing Burpees | 2 Power Cleans + 2 BFB

1 Round: 5 Power Cleans + 5 BFB | 2 Power Cleans + 2 BFB

Conditioning: 5 Rounds For Time: Black and Bluer
10 Power Cleans @ 135/95
10 Bar Facing Burpees

Performance: @ 115/80
Fitness: @95/65
Fitness Light: @75/55

Bonus:
A. 15 Minute Recovery Row: On The Every 3: 10 Strict Pull Ups
B. Take 7 Minutes and practice HS Walks
C. Back Squat: 6 @ 67% | 3 @ 72% | 6 @ 67% | 3 @ 77% | 6 @ 67% | 3 @ 82%

Posted on April 7, 2019 in Daily Workout, Fitness

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