Good Job by Susan keeping that chest up, great back angle, hips and shoulders rising at the same rate, and pushing those knees out of the way! Great Deadlift Form!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes
Shoulder Band Hangs(Shoulder Openers)
Squat Openers Series(Wall Ball Prep)
Lacrosse Ball Work(90 seconds each shoulder)
Core Temp. Raiser Circuit
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press, 2-2-2-2-2(Sets Across)
*Look at 3 rep max from last Monday, and stay at that weight for all 5 sets at 2 reps.*
B. For Time of the following:
Buy In: 60 Double Unders
40 Wall Balls
10 Kettlebell Swings
30 Wall Balls
20 Kettlebell Swings
20 Wall Balls
30 Kettlebell Swings
10 Wall Balls
40 Kettlebell Swings
Buy-Out: 60 Double-Unders
*Levels will apply to this workout. If you do not have double unders in the least bit, sub in 160 Single-Unders. If you have some Double-Unders, try your best and count misses as a Double-Under.*
III. Competitors Schedule Workouts of the Day:
A. Front Squat(5/3/1) *Compare to February 7th, 2011*
1st set @ 5 reps(add 10 lbs)
2nd set @ 5 reps(add 10 lbs)
3rd set @ 5 reps(add 5 lbs)
B. 3 Sets of:
Row 500 m
Run 400 m
*Rest 3:00 minutes between sets.*
Post Weights Used and Time to Complete to Comments.
Nice ahhms, Susan! Kevin, new place looks incredible! Can’t wait to get in there
Oh yea, I am AWESOME at double unders. I will destroy this WOD