Warm Up
:30 Inch Worm Sampson Spidermans Air Squat Push up to down dog + Empty BB Warm Up Mobility Front Rack Stretch Pigeon Pose Strength Build to a heavy front squat single WOD For Time 27/21 Cal AB 21 Power Clean 135/95 15 Front Squat 9 Thruster
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Mi5 Spring 5k!
Bring your headphones if you'd like! Warm Up
:30 Inch Worm Active Spiderman Active Sampson Push up to down dog Air Squat + Booty Banded walks Mobility Front Rack Stretch Child's Pose Ankle Stretch Couch Stretch + Movement Prep for WOD WOD "Kelly" 5RFT 400m Run 30 Box Jump 24/20 30 Wall Ball 20/14 Warm Up
:30 Push Up to down dog Active Spiderman Active Sampson Air Squat x2 + Empty BB Warm Up Mobility Child's Pose Ankle Stretch + Teaching and movement prep for WOD WOD Teams of 3 For Time 100/75 Cal Row 100 Box Jump Over 24/20 100 Power Clean 95/65 100 Thruster 95/65 100 Pull Up 100 Thruster 100 Power Clean 100 Box Jump Over 100/75 Cal Row *25min Cap Warm Up
:30 Med Ball foot taps Air Squats :30 Med Ball Deadlift Active Sampson :30 Med Ball Slam Active Spiderman Mobility Coach's Choice Strength Every :90 for 5 sets complete 1 Power Clean + 1 Front Squat WOD AMRAP 16 30 DU's 15 Wall Ball 20/14 30 DU's 15 KBS 53/35 Warm Up
200m Run Line Drills- Long Empty BB Warm Up + Teaching and movement prep of burpee and deadlift WOD AMRAP 5 Buy-in: 600m Run 12 Deadlifts 155/105 12 Lateral Burpee over bar rest 5 minutes AMRAP 5 Buy-in: 400m Run 9 Deadlifts 185/ 135 9 Lateral Burpee over bar rest 5 minutes AMRAP 5 Buy-in: 200m Run 6 Deadlifts 225/155 6 Lateral Burpee over bar Warm Up
:30 Inch Worm Hand Taps Active Sampson Active Spiderman Air Squat Push up to down dog + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch Pigeon Pose Strength 1RM Squat Clean WOD AMRAP 8 3 Hang Squat Clean 95/65 3 T2b 6 Hang Squat Clean 95/65 6 T2B 9 Hang Squat Clean 9 T2B *Add 3 reps every round until 8 minutes is up |
ProgrammerD.J. Hillier Archives
December 2018
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