Warm up
1 Min Easy Row Active Spiderman :45 Medium Row Active Sampson :30 Fast Row Push Up to Down Dog + Empty BB Warm Up Mobility PVC Pass through Warrior Squat PVC OHS Strength Overhead Squat to a heavy triple WOD AMRAP 12 2 Power Snatch 135/95 4 OHS 16/12 Cal row
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Warm Up
:30 Active Spiderman PVC Pass through Active Sampson PVC Pass through (more narrow) Push Up to down dog PVC OHS slow tempo + Empty BB Warm Up + Teaching and movement prep for WOD WOD Teams of 3 (30min Cap) For Time 3 Rounds 30 T2B 30 B.F Burpee 30 Power Snatch 75/55 140/100 Cal AB 2 Rounds 30 T2B 30 BF Burpee 30 Power Snatch 95/65 140/100 Cal AB 1 Round 30 T2B 30 BF Burpee 30 Power Snatch 135/95 Warm Up
200m Run Line Drills- Long + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch + Movement Prep and teaching for strength Strength 1 Power Clean + 1 Squat Clean *Build to a moderate to heavy complex WOD On the 3:00 for 6 sets 400m Run 3 Power Cleans 115/80 3 Squat Cleans 115/80 *Your score is slowest round Warm Up
:30 Easy Row Easy Bike Active Spiderman Medium Row Medium Bike Active Sampson Fast Row Fast Bike Push up to down dog + Movement prep and teaching of machines and movements in WOD WOD For Time 2k Row 90/60 Cal AB 1 Mile Run Warm Up
:45 Active Spiderman Active Sampson Push up to down dog Air Squat + Coach's Game + Empty BB Warm Up Mobility Front Rack Stretch 1 min each side Strength Push Jerk 5x3 WOD For Time 50 Clean and Jerks 135/95 *Every minute perform 5 T2B Warm Up
:30 Easy Row Med ball foot taps Medium Row Push up to down dog Fast Row Slow air squats + Tabata Jump Rope & BW Walking Lunge + Empty BB Warm Up Mobility Ankle Stretch Squat Hold + Movement prep and practice for WOD WOD For Time- 20min Cap 150 DU/ 150 Single Unders 75ft DB Front Rack Walking Lunge 50/35 or 35/20 50 DB Thrusters 50/35 or 35/20 75ft DB Front Rack Walking Lunge 150 DU/ 150 Single Unders |
ProgrammerD.J. Hillier Archives
December 2018
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