6/11/2014

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

BUY IN

In 12 minutes or less complete:

Back Squat
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

5 RFT

12 Burpees

15 Box Jump 30/24

18 KB Snatch (9 each side) 53/35

*20 min time cap*

CASH OUT

With a Partner - OH walking lunge for 335m 35/25

*Break up work any way you choose*

MOBILITY

Glutes

https://www.youtube.com/watch?v=f4ymiYa-ZGQ

5/8/2014

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

1 RM Hang squat snatch

SKILL

KB Snatch

WOD

7 Rounds

8 Thrusters (115//75)

12 KB Swing (70/53)

16 Alt KB Snatch (45/35)

CASH OUT

L-sit between boxes - max hold x 3

MOBILITY

Glutes and Forearms 

http://www.mobilitywod.com/2011/04/episode-236-overhead-wrist-dysfunction/

4/11/2014

WARM UP
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
Back Squat - use your new estimated 1RM from 3/25 to calculate the following numbers:
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for back 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
HSPU
KB Snatch

WOD
15 min AMRAP
335m run
5 HSPU
10 KB Snatch (5 each arm)
15 Burpees


CASH OUT
Practice T2B

MOBILITY
Shoulders and Glutes
http://www.mobilitywod.com/2011/04/episode-212-pain-ball-calling-all-shoulder/