Friday, June 19, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4. 1 set of 10 reps of y l and w.

A. Front Squat 5-7 reps x 3 sets
Again, this is the same sequence as last week. IF possible, start a bit higher for your first working set.

B. 2015 REGIONAL WOD
5 Rounds for Time
25 calorie row
CTB PLU x 16
Strict HSPU to 4.5/3 deficit x 9

NOTE: The strict hspu will be too challenging for most people so let's change it to 9 kipping hspu to the floor. Strict barbell press for those not doing hspu.