WARM UP
Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
BUY IN
In 12 minutes or less complete:
Deadlift
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM
Use your estimated 1RM from 3 weeks ago to calculate your numbers.
WOD
2014 CF Regionals Event 3
Nasty Girls V2
3 RFT
50 Alternating Pistols (total) . (any sub used , hip must break parallel)
7 Muscle Ups or 15 chest to bar (make sure that collarbone touches the bar)
10 Hang Power clean 175/155
**16 min time cap**
CASH OUT
Rope Climbs. Do a few or maybe get your first one!
MOBILITY
Forearms
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