5/30/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

WOD Prep

WOD

2014 CrossFit Regional Event 4

21-15-9-6-3 reps of

Strict HSPU

Front Squat 180/120

Bar Facing Burpees

*20 min time cap*

CASH OUT

Recover

MOBILITY

2-3  latissimus dorsi Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2011/02/episode-177-mash-your-business/

*Ideally you spend 1-3 minutes on each mobility , each side

5/29/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

30 Push ups as a class

Down and up on coach's call - penalty for moving without instruction: coach's choice.

WOD

For Time:

2 Power Snatch 115/75

10 Box Jumps 24/20

4 Power Snatch 

8 Box Jumps 

6 Power Snatch

6 Box Jumps

8 Power Snatch 

4 Box Jumps

10 Power Snatch

2 Box Jumps

* 10 min time cap*

CASH OUT

Max Handstand hold x 2 or 

HS walk attempt - max distance (lateral wall walks can be used)

MOBILITY

2-3 Hamstring Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

*Ideally you spend 1-3 minutes on each mobility , each side

5/28/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

3 sets of

1 Hang Clean then Thruster AMRAP 65/35

2 min break between attempts 

WOD

12 min AMRAP

5 Push Press 115/75

7 Toes to Bar 

9 Burpees

CASH OUT

435m relay (teams if possible)

MOBILITY

2-3 Shoulder Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13/

*Ideally you spend 1-3 minutes on each mobility, each side