6/5/2014

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

Power Snatch with 3 sec pause just below knees.  (Pull from floor, pause at knees. Then finish lift. Were your hamstrings loaded during pause ??)

12 reps total.  

Start at 50% 1RM and work heavier if possibe

WOD

For Time:

30 Box Dips

10 Burpees

30 Superman

10 Burpees

30 Knees to Elbow

10 Burpees

**12 min time cap**

CASH OUT

5x Wall Walks

MOBILITY

Chest

https://www.youtube.com/watch?v=0dgbCDtqdlI

3/13/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "Bro-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat

SKILL

Wall walks

BUY IN

5 x 20m sprint races

WOD

6 RFT
335m run/300 SU/350m row (athletes choice)
5 wall walks

CASH OUT

Wall ball efficiency practice for Open

MOBILITY

Shoulders and Hamstrings