Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll
BUY IN
Front Squat*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM
*if you do not know your 1RM for Front Squat, please work with a coach to find an estimated 1RM by doing the following: 5 sets of 5 reps - increasing weight each round. The last set of 5 should be extremely hard.
SKILL
Hang Clean
WOD
3 RFT
12 Hang Clean (115/105)
12 Burpees over the bar
1 Sprint - Make a right out the door to end of the street and back
CASH OUT
with an empty barbell complete:
Split Jerk
*Front foot should land over dowel/PVC/towel/yoga mat/ placed by coach. Work on recovery/reset.
Refer to print out below agility drills for more details
**coaches will determine sets and reps for each athlete
MOBILITY
Thoracic Spine & Hip Flexor
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band-variation/
**coaches will determine sets and reps for each athlete
MOBILITY
Thoracic Spine & Hip Flexor
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band-variation/
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