6/26/2014

WARM UP

*in 10 minutes or less*

Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge

Bergener (full if time allows)

*if you finish early: start skill, buy in or work on a weakness!

BUY IN

EMOTM 10 min
3 Snatch Balance - Start with Bar, ONLY add weight if performed perfectly with full depth

SKILL

Power Snatch

WOD

21-15-9

Air Squats

Power Snatch 95/65

*After each FULL round, complete 35 DU*

CASH OUT

Farmer's Carry with 35/25# plates - 4x length of gym

MOBILITY

Traps/Hips

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

5/23/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Squat Cleans

BUY IN

KB Farmer's Carry 435m - with a partner if you choose

70/53 each hand. Switch with partner when necessary

WOD

*Partner* "Klepto"

4 RFT

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/85

*Split up the work as needed with a partner*

CASH OUT

Enjoy the holiday weekend!

MOBILITY

Quads

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/