Movement Efficiency

  • June 25, 2014
  • By :
Josh loading up the kip
Josh loading up the kip

Warm-up
Run to 200m line
Run Backwards to 400m line
Run Backwards back to the 200m Line
Run Back to the gym
– 30 Slow scorpions
– 5 Minutes of upper back rolling

Movement Efficiency
Squat Therapy – spend 10 minutes perfecting your Oly Squat. Use a pole to put your hips forward and get as upright as possible.
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Strength
Overhead Squat
2-2-2-2-2

WOD
10 Muscle-ups
30 Squat Cleans (115,80)
50 Toes to Bar
30 Squat Cleans
10 Muscle ups

Sub 15 strict pull-ups and
15 Ring Dips

4 Comments

  • Mullins

    06/25/2014 @ 3:35 pm

    ohs: 235
    WOD: 16:40 rx

  • biscoe

    06/25/2014 @ 3:06 pm

    ohs: 265# (pr)
    wod: 19:58

  • Marc Piccuirro

    06/25/2014 @ 2:44 pm

    225 is a 10# PR
    13:58 Rx

  • Mike Quigley

    06/25/2014 @ 11:14 am

    OHS 205×2 (5# PR over my 1RM)
    WOD 23:30 with 5MUPS at the beginning and the end. Getting 5 MUPs each time was a big win for me. Must’ve been the Mob Loko.

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