Friday 10.9.20

by Spearfishyoga

GROUP PREP

Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
–5 Up Dog to Down Dog
–5ea Sky Reach https://vimeo.com/371394997
–5 Front Squat
–5 Muscle Clean
–5 Reverse Grip Press
–5 BB Thruster
–3 Thruster @ a moderate load
–2-3 Thruster @ workout weight

STRENGTH

Strict Press

10-8-6-4-2-1 @ 45%-55-65-75-85-heavy single

WOD

30 Thrusters 165/115

Pick a load you could cycle for at least 5 reps or so, but feel free to do singles (clusters). These must be taken from the ground, not from a rack. Please make sure to pick a weight that you do all reps with good form!

MOBILITY

Pigeon Pose

OPTIONAL POST WOD

“Durante Core”

5 Rounds for Time. 10 Hollow Rocks. 10 V-Ups. 10 Tuck Ups. 10 second Hollow Hold. 1 minute Rest.