Warm Up
Coach's Choice + Empty BB Warm Up Mobility Front Rack Stretch Elevated Pigeon Pose WOD Teams of 3 3RFT 30 Box Jump 24/20 45 Hang Power Clean 135/95 or 95/65 60 Synchro Air Squats (all 3 team mates) 75/60 Cal Row
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Warm Up
Group Run + :30 Easy Row Active Sampson Medium Row Active Spiderman Fast Row Push up to down dog + Empty BB Warm Up Mobility Chest stretch 1 min Front Rack stretch 1 min Lat Stretch 1 min + CrossOver Symmetry + Movement prep for all movements in WOD WOD GAME DAY WEEK 2 "Mi7" AMRAP 7 7 Shoulder to Overhead 135/85 7 T2B 7 Burpee Warm Up
1 min easy bike Active Spiderman :45 medium bike Active Sampson :30 Fast bike Push up to down dog + PVC Hinge drill *Focusing on feeling the PVC in 3 points of contact as you hinge Mobility Pigeon Pose Child's Pose + Teaching of each movement in WOD WOD 5 rounds 1 min max KBS 53/35 1 min max reverse lunges @ BW 1 min max Cal AB 1 min Rest *Your score today is your worst round Warm Up
Coach's Choice + Empty BB Warm Up Mobility Front Rack + Teaching of the different positions in the power clean Strength Build to a heavy 3 position power clean *Above the knee, below the knee, floor WOD AMRAP 12 12 Lateral Burpee 9 Power Clean 135/95 6 Ring Dips Warm Up
Line Drills-Long + Empty BB Warm Up Mobility Warrior Squats Pigeon Pose + Teaching of the strength points of performance Strength Back Squat to a heavy 3 WOD 3RFT 400m Run 21 Back Squats 115/80 LABOR DAY HOME WORKOUT
WOD AMRAP 40 500m Run 10 Burpee 20 Push Up 30 Alternating Lunges 40 Air Squats 50 Double Unders |
ProgrammerD.J. Hillier Archives
December 2018
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