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Warm Up General Dynamic Flex Activation Sit 2 Stand KB High Pull 1 Min Ankle Mobility Strength EMOMX8 2 Power Clean WOD 3RFT 10 Front Squats 155/105 20 Chest to Bar Pull Ups 50 Double Under OR 3RFT 10 Front Squats 135/95 20 Pull Ups 50 Single Under 
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Warm Up Calf Mobility General Dynamic Flex Activation Farmer Carry & Weighted Push Ups WOD 4RFT 15 Box Jumps 30/24 400m Run  Warm Up Shoulder Mobility General Dynamic Flex Activation/Strength Snatch Progressions + Work on medium snatch singles focusing on technique WOD "Nancy" 5RFT 400m Run 15 OHS 95/65  5K DAY!!! 3.2 Mile run with your buddies. It's not that bad, you CAN do it. Dress Warm... however best dressed award will receive a Fit-Aid!  Warm Up General Dynamic Flex Activation 100m Partner Banded Run 30 Partner Wall Balls 15 Synchro KBS x3 WOD Teams of 3 3RFT 100 Cal Row 50 Bench Press 115/80 400m Team Run  Warm Up Mobility General Dynamic Flex Activation Glute Bridge Series Strength Deadlift 7x1 WOD AMRAP 15 1 Round of "Strict Cindy" 30 Double Unders  Warm Up Front Rack mobility General Dynamic Flex Activation Clean Prep Strength A) 10 minutes to find a Front Squat Heavy Single B) 10 minutes to find a Hang Squat Clean Heavy Single C) 10 minutes to find a Squat Clean Heavy Single  Warm Up Dynamic Flex + Runner Drills Activation Over Unders Banded Good mornings TRX Row WOD For Time: 1000m Run 21 KBS 53/35 21 Goblet Squats 800m Run 15 KBS 15 Goblet Squats 600m Run 9 KBS 9 Goblet Squats POST WOD Group Stretch  Warm Up General Dynamic Flex Activation EMOMx 10 Turkish Get Up x1/1 Med Ball Sit Up x8-10 WOD 4RFT 15 Burpee Box Jump (or step up) 20 Cal Row 16 DB Snatch 40/25 (total)  Warm Up Shoulder Mobility General Dynamic Flex Activation Gymnastic Skill session of; -Legless Rope Climbs -Hand Stand Walks -L Sit holds -Strict T2B WOD "Nicole" AMRAP 20 Run 400m Max unbroken Pull Up *Your score is the amount of pull-ups you get during the 20 minutes  |
ProgrammerD.J. Hillier Archives
December 2018
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