Wednesday Welded Workout (12/7)

29
Nov

Wednesday Welded Workout (12/7)

Group Class Workout

Warm Up:  

3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms

Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings

 

Strength: Back Squat (every 1:30)

Welded: 7×2 @ 85%

Welded Lean: 7×4 @ moderate to heavy weight

 

MetCon:

Welded:

21 shoulder to overhead (95#/65#)

15 box jumps (24″/20″)

9 snatches (95#/65#)

2 minute rest

9 snatches (95#/65#)

15 Box Jumps (24″/20″)

21 S2OH (95#/65#)

Adv: 115#/75#

*9 minute time cap

 

Welded Lean:

14 minute AMRAP

20 lunges

15 calorie bike

10 med. ball slams (30#/20#)

Adv: 40#/30#

 

Mobility of the Day:  Couch Stretch (pg.331), 2-3 Minutes each side.

Improves: Squat position, hip and low back pain

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