AUGUST 8TH - BWC

WARMUP: 1500M CHILL ROW

MOBILITY:
2 MIN CHILD’S POSE WITH BENT ARMS
2 MIN LIZARD RIGHT LEG
2 MIN LIZARD LEFT LEG
2 MIN SINGLE ARM T STRETCH RIGHT ARM
2 MIN SINGLE ARM T STRETCH RIGHT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM (ON PALMS AND KNEES, R ARM IS ‘THREADED’ THRU LEFT ARM & LEG)
2 MIN THREAD THE NEEDLE LEFT ARM (ON PALMS AND KNEES, L ARM IS ‘THREADED’ THRU RIGHT ARM & LEG)
2 MIN STANDING FORWARD FOLD
2 MIN COUCH STRETCH RIGHT LEG
2 MIN COUCH STRETCH LEFT LEG

LIFTING

A) FIND 3 RM FS

B) 20 MIN RUNNING CLOCK: EVEN MIN 4 POWER CLEANS (CHALLENGING WEIGHT ACROSS), ODD MIN 3 BOX JUMPS (TRY FOR MINIMAL KNEE BEND - WORKING ON BUILDING POWER/EXPLOSIVENESS IN THE JUMP, START AT A LOWER HEIGHT BOX)

C) WEIGHED HIP THRUSTS 5X5

ACCESSORY: ACCUMULATE 1 MIN HS HOLD AGAINST WALL + 10 SINGLE ARM DB ROW X 4 RNDS NFT

 

 

Margaux AlvarezComment