181112

CFRV Veteran's Day Schedule 2018

Pre-Wod
Dynamic Group Warm-Up
Couch Stretch (90 sec/side)
Pigeon (2 min/side)
Thoracic (4 Min)


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Jerk
5 Pull-Up


1 Round: Side-Butt
Front Rack Mobility

Skill: Barbell Cycling

Workout of the Day for Monday, November 12th, 2018:
“Hammer”

Five rounds, each for time, of:
5 Power Clean 135/95-lb
10 Front Squat 135/95-lb
5 Jerk 135/95-lb
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

Sweat Sessions Workout for Monday, November 12th, 2018:
“Mobility (each side):
1 min Couch Stretch
1 min Pigeon
1 Min Lacrosse Ball Scaps
1 Min Peanut

Skill: DB Jerk, Catching Locked-Out vs. Press-Out

“Hammer”
5 Rounds each for time, of:
5 DB Power Clean (Heavy)
10 DB Front squat
5 DB Jerk
20 Ring Row, or Pull-ups
Rest 90 seconds

Post time of each round to comments.