9/19/16 360pt Strength WOD

Core: Reps x 20 / Sets x 4

  • T2B w/ DB
  • Weighted Sit up w/DB
  • Russian twist w/DB

Dynamic Warm up: x 1 set

  • Shoulder Dislocates x 20 reps
  • Jefferson Curl x 10 Reps
  • 3 way stretch for lats/ Shoulders & Stretch x 30 sec hold

    Strength x 3 Sets of the following:

    Super set # 1
  • Barbell OHP x 10 reps
  • OHP w/ Band x 30 reps
  • Hand Stand Hold x 30 Sec

    Super Set # 2
  • Rev Rows x 10 reps
  • Rev  Row Hold x 30 Sec
  • Pull Through w/ band x 30

    Super Set # 3
  • Front Squat x 10
  • Plyo squats  x 30 reps 
  • Lunge Holds x 30 Sec each leg

STRETCH/COOL DOWN:

10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.

MOTIVATION: