Warm Up
General Dynamic Flex Activation Prep movements for WOD WOD For Time 4 Lap Run 25 T2B 4 Lap Run 15 DB Front Squat 45/30 4 Lap Run 5 Rope Climb 4 Lap Run 15 DB Front Squat 45/30 4 Lap Run 25 T2B POST WOD Barbell Bent Over Row 4x10
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Warm Up
General Dynamic Flex + Speed ladders or athletic warm up Activation & Strength A) Ring Row w/ 2 second pause at the top 4x8-10 B) Strict Toes to Rings 4x5 C) L-Sit Hold 4x:20 WOD BUY IN: 150 DU 3RFT 50ft Walking Lunge 25 Sit Up 50Ft Walking Lunge 25 KBS 53/35 Warm Up
General Dynamic Flex Activation Lateral Lunge Glute Bridge Pigeon Pose Strength Thruster 3-3-3-3-3 WOD 7RFT 7 Thruster 75/55 7 Pull Up 7 Burpee Warm Up
General Dynamic Flex Activation BB Shrugs, High Pulls, Cleans Strength Power Clean 7x2 (Not touch n go) WOD AMRAP 15 30 DU 15 Power Clean 115/80 30 DU 15 T2B |
ProgrammerD.J. Hillier Archives
December 2018
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