Friday, February 12th WOD

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Workout for Fri., 2/12:

Warm Up –

1:30 minute hollow hold + band pull apart

1:30 minute Arch Hold + band pull apart

1:30 Minute kip practice

1:30 Minute Russian Baby maker (Go deep and shift around!!!)

Mobility –

Plantar, Glute, Hamstring, Quad and Deltoid  Lacrosse Smash

Banded  Pull aparts and Pass throughs

Strength –

Deadlift Grip Progression

3X Max deadlift holds

WOD –

Complete For Time

Fitness:

10 Push Ups then 10 DB or KB strict press (25/20)

30 Burpee Box Jumps (20/16)

30 Chin 2Bar

30 DB or KB G2O (25/20)

30 Chin 2Bar

30 Burpee Box Jumps (20/16)

10 Push Ups then 10 DB/KB Strict Press (25/20)

Performance:   

15 Box HSPU

30 Burpee Box Jumps (24/20)

30 Chin 2Bar

30 DB or KB G2O (35/25)

30 Chin 2Bar

30 Burpee Box Jumps (24/20)

15 Box HSPU 

Competitor:

15 HSPU

30 Burpee Box Jumps (30/24)

30 C2B

30 Double Dumbbell or Kettlebell G2O (45/30)

30 C2B

30 Burpee Box Jumps (30/24)

15 HSPU

Open Gym Suggested Work:

Olympic Lifting –

20 Minute OTM ALT

2 Squat Snatch @ 75%;

30 D.U.

Gymnastics –

Handstand Progression

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