WARM UP
Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
WOD set up
BUY IN
Clean Cycling
3 sets of 5 reps AHAP - TNG - Full clean, from the floor
rest 90 seconds between each set
*Try to meet or exceed last weeks weight
then: AMRAP at 80% of heaviest weight. The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar.
WOD
"Hope this Fight Doesn't Go Bad!"
Three rounds of:
Thruster 75
Row for calories
Box jump 20
Burpee
Power Snatch 75
In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
*if possible, work in teams and run WOD twice. That way partners can count reps for each other. Use the score cards.
CASH OUT
Recover
MOBILITY
Everything
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