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Tuesday – 5/2/17

Happy 40th B-Day to Jake! Even though life might smack you in the nuts sometimes, like this KB did :),  you still keep on keeping on! Godspeed!

A1. Back Squat @30X1; 6-8 reps x 4 sets, rest 90sec
A2. Wall Slides @3030; 5 reps x 4 sets, rest 90sec

*If any part of your arm comes off the wall then you know you need to spend extra time on shoulder and thoracic mobility! A little bit is acceptable but if you entire forearm comes off wall you are in bad shape and need to prioritize time before and after stretching and flossing shoulder girdle.

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders

 

As requested by Jake here is your 40th birthday wod

B. 40 Cal. Row
40 Pull Ups
40 KB Swings(53/35lb)
40 Push Ups
40 DU’s(120 singles)
40 Sit Ups
40 DB Snatches(50/35lb)
40 Air Squats
400m Run

–30 min Time Cap—

 

 

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