Nancy Week 8

Prep Work
2X10 Drinking birds
2×10 Leg pumps
2X10 Walking high kicks

3 Min of (Take it nice and smooth just used to get warmed up)
5 Jump squats
10 Mountain climbers
50′ Bear crawl

WOD
A.
5,5,5-10
Deadlift
For these reps today they will be on tempo
(1121)

B.
KB Complex with 18-26lb
Every 30 seconds for 5 Min Each side
1 Swing+1 Clean+Push press+Jerk

C.
3X30 Superman hold
3X20 Banded Pull aparts
3X30 Hip hikes

Tuesday
9-15-15
Prep Work
Same as GF
+
2X10 Wall slides
2X10 Internal Shoulder rotation

WOD
A.
12 Min EMOM
1 Clean Pull+1 Clean and jerk Each min you will alternate between a  push jerk and split jerk

B.
5X5 Barbell push press

C.
50 Sit ups for time

D.
Glute activation drill 2X10 Each way
Right leg fwd
Left Leg fwd
Right leg rev
Left leg rev
Slide to left
Slide to right

Wednesday

Prep
2X30
Table top stretch
Couch stretch
Lateral Lunge(Right+Left) +Squat X10

WOD
A
10-8-6-4-2-4-6-8-10 Back squat
The goal would be to get within 10 lbs of your 1RM for the 2rep
Each set should be fairly heavy on the way up, try and match the same reps to weight on the way down(Unless it was to easy

B.
Sled Drag 25M, turn around sled pull 5M Hand over hand.
10 Min EMOM-Weight is up to you, the limiting factor will most likely be grip+Shoulders

C.
5Sets of 4min Row for distance+1Min of rest

D.
3X10 GHD Hip Extensions

Friday
5 Min row warmup
5 Min OVHD Mobility

A.
KB Snatch Max reps
2 Min right hand
2 Min left hand
1 Min right hand
1 Min left hand

B.
Front squat X 4
Every 2 min for 8 min (4 Sets)
Make these perfect reps Quality over weight

C.
5X10 Ring rows
5X10 Push ups

Saturday
A.
Similar to last weeks run
3-5 Sets
2Min Jog 65%
1 Min Run 80%
:30 Run 95%

B.
100 Air squats for time

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