Tuesday. 9.09.14

MOB: Ankles. Hamstrings. Hips. Shoulders. Shoulders for Front Rack.

WU: 1:00 of jump rope. 2:00 of double under practice.

REVIEW: Push Press. Power Cleans. Burpees. Double Unders.

S: Push Press. 5×50%, 5×60%, 3×70% 3-3-3-3. Go off of your 1RM before the Wendler Strength Cycle began four months ago

C: Mary and The Godfather’s 20th Anniversary Workout (Thanks, Sophie!)

AMRAP in 9 (month they were married) minutes of:

4 (kids they have) power cleans at weight of choice- you can add or take off weight during the workout as needed.

9 (day they were married) Burpees

20 (years they have been married) double unders

Record total rounds and total power clean volume moved to board. You may do this with a partner.

LII: 10 double unders

LI: Hang power clean okay. Squat Thrusts okay. 10 double unders (attempts count) or 30 single unders.

PWMOB: Lax ball in C/S/B/Forearms. Rollout Calves. Firelog stretch.

Advanced: None

Endurance: None

There’s something about Mary…

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