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Warm Up Front Rack Mobility: Lax Smash forearms and triceps Dynamic Flex Activation 20/10 Goblet Squat & CrossOver Symmetry Strength Front Squat 6x6 WOD "Grace" 30 Clean & Jerks 135/95 
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Warm Up Shoulder Mobility + Activation Dynamic Flex Activation 5 Minutes working on Behind The Neck Snatch Grip Push Press 10 Minutes working on the Sotts Press Strength EMOM X10 1 Hang Power Snatch + 1 Hang Squat Snatch Accessory Work Weighted Push Ups x8 Weighted Sit Ups x10 x5  Warm Up Lax Ball Smash Dynamic Flex Activation Med Ball Series & Rope Climb Progressions WOD 4RFT 600m Run 4 Rope Climb 40 ft DB Walking Lunge 50/30  Warm Up Calf & Ankle Mobility Dynamic Flex Activation Lunge Series WOD 7RFT 7 Burpee Box Jumps 28 Double Unders Skills 4 Rounds NOT for time 10 Strict Pull Up 10 Evil Wheel  Warm Up Hip Mobility Dynamic Flex Activation Wall Squat x8 Scap Push Up x10 Anti Core Rotation x12/12 WOD YOU PICK! Granite Games 16.3 17min AMRAP 12 C2B Pull Up 8 Deadlift 12 HSPU 8 Deadlift OR 5-10-15-20-15-10-5 OHS 95/65 T2B  Warm Up Med Ball Series WOD "Holleyman" 30 RFT 5 Wall Ball 3 HSPU 1 Power Clean 225/165 *Scale the power clean as needed but make sure it's decently heavy. Enjoy!  Warm Up Mobility- Ankles Dynamic Flex Activation 20/10 Sit to Stand CrossOver Symmetry Strength OverHead Squat 5-5-5-5 WOD 3RFT 200m Run 11 OHS 115/80 22 Ab-Mat Sit Ups  Warm Up Mobility- BB Smash Dynamic Flex Activation 20/10 Hollow Rock Lateral Lunge Strength EMOMX7 3 Hang Power Cleans WOD For Time: 400m Run 27x Single Arm KB Swing or KB Snatch (Total) 27x Box Step Up 24/20 (No weight) 400m Run 21x Single Arm KB Swing or KB Snatch (Total) 21x Box Step Up (No weight) 400m Run 15x Single Arm KB Swing or KB Snatch (Total) 15x Box Step Up 24/20 (No weight)  Warm Up Mobility Dynamic Flex Activation Turkish Get Ups + Rowing Intervals 13/10 Calories AFAP rest 2:00 x4 WOD 6RFT 7 Thrusters 95/65 14 Pull Ups  Warm Up Mobility Dynamic Flex Activation Deadlift Prep Strength A) Deadlift 4x8 B) Heavy Farmer Carry 4x50m Accessory Work "Midline Washout" 15 Ab-Mat Sit Up 20 Superman 25 Flutter Kick (4 second hold) 30 Banded Good mornings 1-2 rounds  |
ProgrammerD.J. Hillier Archives
December 2018
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