Friday WOD – 010617

170106

WORKOUT OF THE DAY

Wellness
1. Back Squat: 5-5-5-5
2. Front Squat: 5-5-5-5
Ease off from last week.

3. 10:00 Running clock…
6 Rounds:
5 Deadlifts 185/125
10 Burpees over the bar
With remaining time:
Max Calorie Row.

Fitness
1. Back Squat: 5@65%, 5@70%, 5@75%, 5@80%
2. Front Squat: 5@60%, 3×5@65%

3. 10:00 Running clock…
6 Rounds:
5 Deadlifts 225/155
10 Burpees over the bar
With remaining time:
Max Calorie Row.

Performance
STRENGTH
1. Back Squat: 5@65%, 5@70%, 5@75%, 5@80%
2. Front Squat: 5@60%, 3×5@65%

METCON
10:00 Running clock…
6 Rounds:
5 Deadlifts 275/185
10 Burpees Box Jumps 24/20
With remaining time:
Max Calorie Row.

GYMNASTICS
1. Warm Up:
Broad Jumps: 7 reps x 2 rounds
Wrists Push ups Version 1: 10 reps x 2 rounds
Wrists Push ups Version 2: 10 reps x 2 rounds
Bridge W/ Box: 10 sec hold x 3 rounds
Theraband Warm Up (Part 1): 10 reps of each exercise
2. Handstand Shoulder Shifts (Stomach to Wall): 5 each side w/ 5 sec hold at each end position x 5 rounds (as much rest as needed btw rounds)
3. Strict Tempo HSPU: 5 sec descent, 5 sec pause in tripod 3 reps x 4 rounds (as much rest as needed btw rounds)
4. Overhead Plate Shoulder Rocks: 10-15 each direction x 3 rounds (45 sec rest btw rounds. Use heaviest plate allowable where core stays tight and in position)
5. Box One Leg Extensions: 15-20 sec hold on each leg x 4 rounds (45 sec rest btw rounds)
6. Handstand Floaters: 5 reps w/ max 10 sec hold on each rep x 4 rounds (as much rest as needed btw rounds)

STRETCH
1. Side Splits: 1 min hold on each leg x 2 rounds (switch legs each round)