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April 2, 2014

1
Apr

April 2, 2014

Warm up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 stripper Stretches,

3×5 Wall Squat/ 5 Goblet Squat/ 10 KB Swing

Barbell Warm Up: [email protected] bar

5 @ 40% max

[email protected] 50% max

 

ATHLETE

1) Back Squat: 2×[email protected]%, 2×[email protected]%,  1×[email protected]%

2) Front Squat: 3×[email protected]%, 2×[email protected]%, 2×[email protected]%

3) WOD

Buy In: 4 minutes to accumulate as many unbroken sets of Double Unders as possible

Then,

2,4,6,8,10,12

Toes to Bar

Burpee

 

BEGINNER

1) Back Squat: 8,8,6,6,4

2) Front Squat: 3,3,3,2,2,1,1

3) WOD

Buy In: 4 minutes Jump Rope practice

Then,

2,4,6,8,10,12

Knee to Elbow/ Hanging Leg Raise

Burpee