10 Nov 14

Posted: November 9, 2014 by House of Bross in Workout
Tags: ,

This is a DONSA but programming is being posted for those that have a place to do it at. If a coach can make it in they will post on the FB page.

DONSA = Day Of Non Scheduled Activity

Warmup
Foam Roll
16 Jumping lunges
5 Burpees
10 Squats
2rds

Vaughn warm up
Vaughn warm up 5 reps ea use a bar
Shrug + Lean
Shrug + Lean + Elbows
Shrug + Toes
Muscle Snatch
OHS
Snatch pull under

Strength
Snatch
4 @ 60%
4 @ 70%
4 @ 75%
EMOMx6 1rep @ 80%

Back Squat
4 @ 60%
4 @ 70%
EMOMx6 2 rep @ 80%

WOD
15 Min Clock
AD 30 Cal / Row 40 Cal / 800M run *Choose one
50 Wall Ball 20/14
30 KB Swings 70/53
20 Wall Ball 20/14
10 Bar Muscle-Ups or 15 C2B Pull-ups

Cool down
Flexibility
Box Hamstring Stretch 4×0:20

From The Outlaw Way Demo

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