21 November 2013

21 November 2013

Mobility Warmup

Mobility Work

Lateral Banded Hip External Rotation 2 min each side(Watch the Video!!)

Glute Smash on the ground 2 min each side (Watch the video!!)

Seriously, Watch the video. Take notes. Look up the words you don’t understand.          Come to class prepared :).

Strength

1) Back squat 3 x 3(1 x 3 @70%, 1 x 3 @ 80%, 1 x ME @ 90%)

2a) Strict press 3×3 (1 x 3 @70%, 1 x 3 @ 80%, 1 x ME @ 90%)

2b) Dips 3 x 10

WOD

10 min AMRAP: 1 sled pull @ 180/135, 10 KB snatch + reverse lunge (each leg) @ 53/35

Modify sled pull with “heavy” farmer carry. Modify KB snatch with KB clean and press. If overhead position isn’t solid, modify to front rack lunge or front rack squat.