Tuesday, February 11
To the mind that is still, the whole universe surrenders.
Warm-up
2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
6-8 hip & back extensions
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 front squats, empty bar (3 secs up, 3 secs down)
5 inchworm push-ups (feel free to do burpees from round 2)
Strength/Skill
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barbell Bent Over Row
12-12-12-12
WOD
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Bar
Front Squat, 135/95 lbs
Chest-to-bar Pull-up (Pull-Up)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.