Warm Up
:30 easy bike Inch Worms Medium Bike Lunges Fast Bike Active Spidermans + Empty BB warm up + Deadlift movement prep Strength Deadlift 5x3 WOD Teams of 2 AMRAP 18 7 Deadlift 185/125 100m Run 7/5 Cal Bike *Partner does entire round and then next partner goes
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Warm Up
Line Drills-Long Activation Coach's Choice + Rope Climb practice + DB snatch technique WOD For Time 50 Alt. DB Snatch 50/30 5 Rope Climb 40 Alt. DB Snatch 4 Rope Climb 30 Alt. DB Snatch 3 Rope Climb 20 Alt. DB Snatch 2 Rope Climb 10 Alt DB Snatch 1 Rope Climb Warm Up
PVC Game + :30 go's Jumping Jacks Active Spiderman Active Superman Push Up to Down Dog Lateral Lunge Air Squats Bird Dogs + BB Empty Warm Up Mobility PVC Pass through PVC OHS SLOW Strength 7x1 Hang Snatch WOD 3RFT 7 Burpee Pull Up 50 Air Squat 10 Hang Power Snatch 95/65 Warm Up
General Dynamic Flex Shoulder Mobility Activation Muscle up progressions and drills on rings and/or bar WOD Teams of 2 For Time 100 Chest to Bar or Pull Up 100 Toes to bar or knees to chest or sit up 100 Thrusters 95/65 200 Double Under or 500 single under Post WOD Stretch and recovery Warm Up
Line Drills-Long Mobility Couch Stretch 2 min/2min Pigeon Pose 2min/2min Strength Back Squat 4x3 WOD 4RFT 27/21 Cal Bike 21 KBS 53/35 15 Goblet Squat 53/35 Warm Up
Line Drills-Long Mobility Ankles Stretch + Double Under practice WOD "Annie got wrecked" 100 DU 50 Sit Up 200m Run w/ Med Ball 20/14 80 DU 40 Sit Up 200m Run 60 DU 30 Sit Up 200m Run 40 DU 20 Sit Up 200m Run 20 DU 10 Sit Up 200m Run Post WOD Group Stretch |
ProgrammerD.J. Hillier Archives
December 2018
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