Warm Up
General Dynamic Flex Activation Tire Flips & Sledgehammer WOD "Daniel" 50 Pull Ups 400m Run 21 Thrusters 75/55 800m Run 21 Thrusters 400m Run 50 Pull Ups
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Warm Up
General Dynamic Flex Activation Shoulder Activation Push Press Prep Strength Push Press 3-3-3-1-1-1 WOD AMRAP 15 15 T2B 15 H.R Push Ups 150m Farmer Carry 70/53 Warm Up
Shoulder Mobility General Dynamic Flex Activation Snatch Prep + Wall Squats Strength Every :90 for 6 sets 1 Squat Snatch + 1 Hang Squat Snatch WOD 5RFT 10 Power Snatch 75/55 10 Box Jump Overs 24/20 Warm Up
Mobility Activation Tabata Goblet Squat + Mountain Climbers Strength A) Work up to a heavy 1 rep Front Squat B) Work up to a heavy 1 rep Thruster (from the rack) WOD EMOMx10 Odd: 200m run Even: 5 Thrusters (you pick the weight) ENJOY THE DAY OFF WITH FAMILY AND FRIENDS! HAVE A HOT DOG AND A BEER... OR 2.
MERICA 4INDEPENDENCE DAY WOD! ENJOY THIS SPECIAL WORKOUT ON A SPECIAL DAY IN OUR NATION'S HISTORY! WE WILL BE CLOSED TOMORROW SO ENJOY THAT TIME WITH FRIENDS AND FAMILY!
Warm Up General Dynamic Flex Activation Coach's Choice WOD 7/4/1776 With a partner.. 7RFT 4 Power Cleans 185/135 17 H.R Push Ups 76 Wall Balls 20/14 |
ProgrammerD.J. Hillier Archives
December 2018
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