WARM UP
Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
BUY IN
In 12 minutes or less complete:
Strict Press
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM
*do not recalculate your max from last weeks numbers*
WOD
EMOTM Grace
Every Minute on the Minute for 6 minutes
5 C&J 135/95
*DE Affiliate Challenge Team use 115#
Every Minute on the Minute for 6 minutes
5 C&J 135/95
*DE Affiliate Challenge Team use 115#
CASH OUT
In teams of 2 or 3:
Row 3k
Row 3k
MOBILITY
Hamstrings
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