Friday, February 21
Warm Up:
30 Seconds
Active Samson
Plate Hops
Air Squats
Plate Lateral Squats
Active Spidermans
Plate Counterbalance Squats
Glute Bridges
Plate Ground to Overhead
Inchworm to Push-up
Plate Hand Walk Overs
Push-up to Down Dog
Plate Overhead Reverse Lunges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SWOD:
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
WOD:
AMRAP 3:
Max Rounds of “”Macho Man”” (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of “”Macho Man”” (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of “”Macho Man”” (185/135)
……………………
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks