Warm Up
General Dynamic Flex Activation Coach's Choice WOD GOAT DAY -Pick 2 movements, skills, or mobility exercises you need extra help on EMOMX20 Odd- Weakness 1 Even- Weakness 2
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Warm Up
Shoulder Mobility General Dynamic Flex Activation CrossOver Symmetry + Point of performance on the 3 presses Strength A) Find 5RM Strict Press B) Find 3RM Push Press C) Find 1RM Push Jerk WOD AMRAP 8 20 Cal Row/Assault Bike 40 Sit Up Warm Up
Calf Mobility General Dynamic Flex Activation Partner heavy sled push while other partner holds hand stand WOD "Cindy" AMRAP 20 5 Pull Up 10 Push Up 15 Air Squat Warm Up
Dynamic Flex Activation Tabata Front Squats empty bar Strength Front Squat 8-6-4 WOD AMRAP 6 42 DU 30 Wall Ball 18 T2B REST 5:00 AMRAP 6 21 DU 15 Wall Ball 9 T2B Warm Up
Mobility to recover from 17.2 Activation Assault Bike Sprints WOD "Limitless" AMRAP 7 125/75 Cal Row Max Clean and Jerk 135/95 Rest 3:00 AMRAP 6 100/60 Cal Row Max Power Snatch 115/80 Rest 3:00 AMRAP 5 70/40 Cal Row Max Thrusters 95/65 Warm Up
General Dynamic Flex Activation Long Hip Mobility WOD GOAT DAY EMOMX20 ODD- Weakness 1 Even- Weakness 2 This is your chance to pick two movements that you need some extra work on. This could be something strength, mobility, or skilled biased. If you aren't sure or need help deciding how many reps to perform, ask your coach to help create you a workout. Keep in mind you will be doing Open workout 17.2 on Friday. |
ProgrammerD.J. Hillier Archives
December 2018
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