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Warm Up Mobility General Dynamic Flex Activation Max L-Hang Hold from the bar rest to recover x4 WOD "Pedal Down" AMRAP 4 27 Cal Row 27 Burpee 27 C2B Pull Up -Rest 4:00- AMRAP 4 21 Cal Row 21 Burpee 21 T2B -Rest 4:00- AMRAP 4 15 Cal Row 15 Burpee 15 Pull Up *The goal of this workout is not to get a ton of rounds completed. But rather, work your butt off for every rep within the four minutes. If you aren't proficient in C2B or regular pull ups then scale down to jumping C2B or jumping pull up. 
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Warm Up Mobility General Dynamic Flex Activation Facing Wall Squats Banded Good mornings Plank and Reach Strength (15 minutes) Front Squat to a heavy set of 5 WOD "Spring Swing" For Time: 21 Thrusters 95/65 21 KBS 70/53 400m Run 15 Thrusters 15 KBS 400m Run 9 Thrusters 9 KBS 400m Run *This WOD should take less than 15 minutes. If you need to scale, scale back the weight on the thrusters and KBS. Goal should be to go unbroken or close to it!  Warm Up General Dynamic Flex Activation With a partner Row 150m as fast as possible Then switch with partner x8 each person + WOD prep WOD 3RFT 500m Row 25 Sit Up 20 DB Push Press 35/25 10 Deadlift 185/135  Warm Up Shoulder Mobility General Dynamic Flex Activation/Strength Snatch Progressions + Snatch work focusing on technique WOD "Nancy" 5RFT 400m Run 15 OHS 95/65  Warm Up General Dynamic Flex + Partner Med Ball Series WOD In Teams of 2 100 Cal Row 75 Box Jump Overs 24/20 100 Deadlift 155/105 75 Wall Ball 20/14 100 Burpee 75 Wall Ball 20/14 100 Deadlift 155/105 75 Box Jump Overs 24/20 100 Cal Row  Warm Up General Dynamic Flex Hip Mobility Activation Booty Bands Strength Back Squat 6-6-6 WOD AMRAP 15 15 Lunges 12 Push Ups 9 Power Clean 135/95  Warm Up General Dynamic Flex Activation Plank Series + Farmer Holds WOD 21-15-9 Assault Bike for cals KBS 53/35 21-15-9 Cal Row Burpee 21-15-9 Med Ball Squat Clean 20/14 200m Run  |
ProgrammerD.J. Hillier Archives
December 2018
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