3/19/2014

WARM UP

Pass through

10-20 Kipping swings
10-20 DU
Push up

strict pull up

OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
30 sec HS hold
Back extensions

SKILL

HR Push Up

Butterfly or regular sit ups

"mental toughness" - push yourself as far as you can go!

BUY IN

Deadlift
3 reps @ 70% 1rm
3 reps @ 80% 1rm
AMRAP @ 90% 1rm

WOD

Death by HR Push Ups (chest must touch the floor and arms must lock out at the top to count for a rep) (no half-reppin' or bro-reps allowed)

Then...

Death by Sit ups

**Death by = With a continuous running clock complete one rep of the exercise the first minute, two the second minute, three the third minute, etc, until unable to complete the assigned number of reps in that minute**

*if athletes go for more then 15 rounds with HRPU they may take a break before starting Sit ups. If not the athlete should take 1 round off then start sit ups immediately. 

CASH OUT

EMOTM: 8-12 minutes - 1 jerk.  Increase weight each time.

MOBILITY

Arms and Abs