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
N
SKILL
Running
BUY IN
Front Squat
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM
WOD
Run or Row a 5k
(weather dependent)
If it's nice out and you usually row, pick the RUN!
If it's nice out and you usually row, pick the RUN!
CASH OUT
Jumping down off the box - Extending Ball OH
Stand on top of a 20" box with a 14# MB at chest height. Jump backwards off the box extending your arms overhead at the same time. The goal is to land in the deepest squat position possible with your arms locked out behind your ears. This will help develop some eccentric hamstring strength which helps the skill for the catch in a snatch and clean.
You may increase box height and weight of ball at your coaches discretion.
MOBILITY
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