3/5/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
1 min wall sit
Static stationary lunges
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Foam Roll hips
Couch Stretch against wall

SKILL

Back Squat
Overhead Squat

BUY IN

Back Squat

5 Reps @ 70% 1RM
3 Reps @ 80% 1RM
2 min break
AMRAP @ 90% 1RM

*this is the last week of this cycle, the rest before the last set is important. We want everyone to PR today!

WOD

Overhead Squats

5 - 5 - 5 - 5 - 3 - 3 -3 - 1 - 1

Start with a comfortable weight and try to get heavier as the reps decrease

*take 2 minutes between sets, and start with weights from the floor. NO RACKS. Again, we want to set some PRs today.

CASH OUT

If time allows

EMOTM 10 min - 2 x 20m Sprints

MOBILITY

Glutes and Quads