Warm Up 2-3 rounds
2 min AB 30 second glute bridge hold each leg 15 second star plank each side 12 Russian KBS + Empty BB Warm Up Mobility Front Rack stretch Strength EMOMx7 1 Power Clean WOD For Time 1k Row 30 Power Cleans 185/ 135 or 115/80 1k Row *Something where you are going to go all singles but also a weight a little bit heavier than you typically use in a WOD
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Warm Up
4-5 min on a machine + 3 rounds 50ft Bear Crawl 50ft Reverse Walking Lunge 20 second Superman Hold 5-8 strict knees to chest + Empty BB Warm Up Mobility Pigeon Pose Strength Deadlift to a heavy 6 Deadlift to a heavy 4 Deadlift to a heavy 2 WOD AMRAP 7 Wall Balls 20/14 *On the minute perform 5 deadlifts 155/105 Warm Up
Line Drills going in big circle inside with light jogging in between Mobility Pigeon Pose Child's Pose Down Dog with foot pedal + Teaching Progression of toes to bar -Scap Pull Up -Kip Swing -Knees to Chest -Toes to Bar WOD Teams of 2 10 Rounds For Time 400m Run 12 T2B *Switch after completing full round WOD Teams of 2 10 rounds for time (5 rounds each) 400m Run 12 T2B *Switch after completing full round GAMEDAY WEEK 11! TOP 5 MALE AND FEMALE SCORE WILL BE ON THE BIG BOARD!
Warm Up 5 min assault bike getting faster as you go + 3 rounds for quality 10 Booty Band Glute Bridge with 2 second pause 12 Walking BW Lunges 15 second Star Plank on each side + Empty BB Warm Up Mobility PVC Pass Through Elevated Pigeon Pose on Box WOD "Limitless" Every 2:00 For As Long As Possible 8 Burpee Box Jump Over 24/20 8 Hang Power Snatch 95/65 8 Wall Ball Shots 20/14 |
ProgrammerD.J. Hillier Archives
December 2018
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