Warm up
Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings
Burgener (do you have this memorized yet?)
Foam roll
SKILL
OHS
BUY IN
Max unbroken pull ups (strict and kipping. 2 sets)
WOD
3 RFT
8 OH Squat (95/65)
20 Wall Balls (20/14)
800m Run
Open Workouts:
Balanced Athlete Warm-up
Foot work
Downhill Skier
Squat Set-up and Warm-up
Upper body core integration
Hip Hinging with Pipe
Hurdler-Lunge Set-up
High Plank-Bracing Sequence into T-Pose
Open WOD
2 RFT
100 SU/ 50 DU
25 Kettlebell Swings 16kg
30 Squats with KettleBells 16kg
35 Shoulder to Overhead w/ barbell
40 Walking Lunges
20 Step up/ Box Jump 20"
15 Burpees
CASH OUT
Snatch Balance w/ 5 sec hold @ bottom
MOBILITY
Thoracic Spine and Shoulders
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