October 15, 2021

Posted By: Christi

5 rounds for time of:
20/17 Bike Calories
20 Med Ball Cleans, 20/14 lbs
20 Push Press, 75/55 lbs
Goal: Sub 20 min

Compare to 8-20-21

Bringing back that medball clean! The bike shouldn’t take us much more than :90 sec-2 min. Medball cleans are reasonable reps and may have you moving with some speed but be aware of blowing our your quads while still needing to use them for the push press. Light weight on the barbell which again, means we can move quickly. Great chance for us to push the pace today if we feel good and see if we can dig in for the majority of our rounds unbroken or close to it!

Post Work
3 rounds for quality of:
Waiter Walk, pick load, L 50 ft/R 50 ft
10 Prone Snow Angels
10 Plate External Rotations, pick load
5 L/5 R Side Plank Reach Throughs

Our post work is focusing on shoulder stability and mobility (strength through a range of motion). This is for quality so don’t rush the movements. Loading is up to you but should be moderate with the waiters walk but unbroken and light on the other movements so you can work the range of motion. These are important pieces to keep shoulders happy and healthy so do your best to make the time for it!