Warm Up 1 min bike easy Active Spiderman :45 bike medium Active Sampson :30 bike fast Push up to down dog Mobility Pigeon Pose Child's Pose + Movement Prep and teaching for WOD WOD 27-21-15-9 C2B or Pull Up *200m Run & 50ft DB front rack walking lunges after each round Post WOD 3-5 sets 12 S.A KB Sit Up 24 Hollow Rock 48 Second weighted plank
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Warm Up
:30 Easy Row Active Spiderman Medium Row Active Sampson Fast Row Push up to down dog + BB Warm Up Mobility Child's Pose Squat Hold Strength Push Press to a heavy 5 WOD 3RFT 30/21 Cal Row 25 Wall Ball 20/14 20 DB Hang Clean and Jerk 50/35 *Last movement is the same movement from the Open. Athletes will switch hands every 5 reps Warm Up
Line Drills-Long Empty BB Warm Up Mobility PVC Pass Through PVC OHS Warrior Squats + Movement prep and teaching of snatch and rope climb WOD For Time 50/35 Cal row 800m Run 30 Power Snatch 115/80 800m Run 8 Rope Climbs Warm Up
Line Drills-Long Barbell Warm Up Mobility Front Rack stretch Strength Front Squat 4x4 WOD On the 2:00 for 7 sets 36 DU 9 T2B 3 Power Cleans *Power clean weight is chosen by the athlete. Movement doesn't need to be touch and go. Athletes may build in weight as the workout goes on Warm Up
:30 Easy Bike Active Spiderman Medium Bike Push Up to down dog Fast Bike Air Squats + Empty BB Warm Up Mobility Child's pose Wrist stretch + Teaching of movements in WOD WOD Teams of 3 30min Cap 65/45 Cal Bike, 75 Power Clean, 75 Thruster 75/55 65/45 Cal Bike, 60 Power Clean, 60 Thruster 95/65 65/45 Cal Bike, 45 Power Clean, 45 Thruster 115/80 65/45 Cal Bike, 30 Power Clean, 30 Thruster 135/95 65/45 Cal Bike, 15 Power Clean, 15 Thruster 155/105 |
ProgrammerD.J. Hillier Archives
December 2018
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