Monday 3.7.16

Another awesome job by OSA in this weeks open workout! Don’t forget to post your scores before 4pm Monday. You’ll need your tie breaker time which is when you finished your last set of double or single unders!

 

a) WARM UP:
– 5 min quick roll, 5 min dedicated lax ball (we won’t let you slack with this)
– 2 sets:
40 Band Stiff Leg Deadlifts
Wrist circles & stretch
10 Band rotator presses (per)

b) STRENGTH: Overhead Squat
w/s: 5×4@Increasing, start light, only 1 heavy set

c) METCON: “Bradley’s Banana Hammock”

LEVEL 2
21-15-9-3
Back Squats@135/95
7-5-3-1
Ring Muscle Ups
*2-2-2-2 for those who are new to/struggle with muscle ups)

LEVEL 1
21-15-9-3
Back Squat@95/65
Pull Ups

Twitter Digg Delicious Stumbleupon Technorati Facebook Email

No comments yet... Be the first to leave a reply!