6/3/2014

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

BUY IN

Hang Clean & Jerk 4 x 4 - (75-85% 1RM hang clean) 

Increase weight if needed

WOD

For Time

5 - 10 - 15 - 20 - 25

Wall Balls 20/14

American KB Swing 53/35 (http://youtu.be/8Se7zgKtZj0)

Walking Lunge Steps (each leg)

HR Push Ups

**25 min time cap**

CASH OUT

BB Bent over rows 3 x 8 

MOBILITY

Glutes

http://www.mobilitywod.com/2010/11/episode-95-the-lower-body-basic-list/

5/7/2014

WARM UP

Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Push Jerk

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

SDHP

WOD

For Time:

800m run

50 SDHP (65/35)

400m run

100 hand release push ups

200m run

200 walking lunge steps (total)

CASH OUT

4 x 8 strict pull ups

MOBILITY

hamstrings and shoulders

http://www.mobilitywod.com/2013/01/pressing-mechanics-and-the-knee-pushup-up-disasterfroning-and-bailey-edition/