Warm Up
General Dynamic Flex Activation Hip Mobility Strength Hang Clean 3-3-3 WOD "Big Guns" 5 Rounds 1:00 Max Squat Cleans 135/95 1:00 Max Burpee Box Step Over 35/20 1:00 Max DU/ Single Under 1:00 Rest
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Warm Up
General Dynamic Flex Activation Rowing tips WOD "Row, Row, Row Your Boat" In team of 3 9k Row *Athletes must switch every 250m Warm Up
General Dynamic Flex Activation Clean and Jerk Prep Strength Work up to a heavy complex of: 1 Squat Clean + 1 Front Squat + 1 Jerk WOD "Bottoms Up" Ascending ladder for 10 minutes 3 Clean and Jerk 135/95 3 Bar Over Burpee 6 6 9 9 .... *Score is total amount of reps completed in 10 minutes Warm Up
General Dynamic Flex Activation Move Actively for 10-12 minutes Reverse Sled Drags x1 Single Arm Russian KBS x10/10 Hand Tap Push Ups x12 Bent Knee Hollow Rocks x15-20 WOD "Let's Do It All" 21-15-9 Wall Ball 20/14 Pull Up Thruster 95/65 Box Jump 24/20 KBS 53/35 |
ProgrammerD.J. Hillier Archives
December 2018
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