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/

5/15/14

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

OHS

BUY IN

Max unbroken pull ups (strict and kipping. 2 sets)

WOD

3 RFT

8 OH Squat (95/65)

20 Wall Balls (20/14)

800m Run

Open Workouts:

Balanced Athlete Warm-up

Foot work

Downhill Skier

Squat Set-up and Warm-up

Upper body core integration

Hip Hinging with Pipe

Hurdler-Lunge Set-up

High Plank-Bracing Sequence into T-Pose 

Open WOD

2 RFT

100 SU/ 50 DU

25 Kettlebell Swings 16kg

30 Squats with KettleBells 16kg

35 Shoulder to Overhead w/ barbell

40 Walking Lunges

20 Step up/ Box Jump 20"

15 Burpees

CASH OUT

Snatch Balance w/ 5 sec hold @ bottom 

MOBILITY

Thoracic Spine and Shoulders

http://www.mobilitywod.com/2011/11/episode-341-runners-shoulders/