Workout of the Day July 10, 2011

July 10, 2014

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

 

Iso/Stab - 4 way deadbugs 3 x 45s


MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3 position hip, knee, shin) x 5 *weight is light and move fast

 

WOD: 12 min AMRAP
200m run
10 Alternating DB Snatch
15 Sit-ups
25 Double Unders (or 50 Singles)

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