12.17.2014

SWOD: MOBILITY

 SET-UP & MOVEMENT REVIEW

WOD: (A).(B).(C) WOD

 A -7 MINUTE AMRAP OF;

5 BACK SQUATS (OFF THE RACK 135/95)

10 SIT-UPS

15 CAL ROW

 -2 MINUTE REST-

 B-7 MINUTE AMRAP OF;

10 RUSSIAN SWINGS (70/53)

15 SUPERMANS

20 FLUTTER KICKS (2 FOR 1)

 -2 MINUTE REST-

 C-7 MINUTE AMRAP OF;

5 KB STEP-UPS (45/26 @ 20”) or based on height, looking for hip crease line below the knee.

10 RUSSIAN TRISTS W/SLAM BALL

20 METER SLED PUSH (3 PATES/2 PLATES)

Olympic Lifting Class Homework

Back Squat @ 75% 5×5

Hang Clean – Mid thigh @ 65% 5×3

Clean Deadlift @ 80% 3×3

SLDL @ 60% (of back squat) 3×5

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