130314 – WOD
Warm up:
Junk yard dog
Lateral drills
Dead bug
Skill/Strength:
3RM Power Clean
WOD
2,4,6,8,10,12… AMRAP 12
Power Cleans (155/105) with…
5 Passthroughs and…
5 HSPUs between each round.
Mobility:
Trap Roll
Glute Roll
Downdog/Cobra
130313 – “Ultimate Test”
Warm up:
Spiderman/Samson Lunge
Inchworm with push up/Broad jump
Lateral Drills
Skill/Strength:
5RM Weighted Dips
“Ultimate Test”
500M Row
40 Jumping Squats
30 T2B
20 Clapping Push-ups
10 Deadhang Pull-ups
Mobility:
Circle up
Lat Pole
130312 – WOD
Warm up:
500M Row
20 Jumping Lunges
Kip/Scap/Pull-ups
Spiderman complex
Skill/Strength:
Back Squat
3-3-3-3-3
WOD
9 Min AMRAP:
3 Hang Squat Cleans (165/115)
6 Bar Facing Burpees
12 Pull-ups
Mobility:
Quad FR
Lat FR
Glute FR
130311 – WOD
Warm up:
500M Row
3 Min Handstand walk
3 Min Cindy
Split Jerk
1-1-1-1-1
WOD
3 Rounds for time:
15 Shoulder to O/H (95/65)
20 SDHP (2/1.5)
30 Box Jumps
40 Double-unders
Mobility:
Circle up
Ham Pole w/ band
