Dynamic Warm-Up – Mobility Prepare  for..

Primer: 
1-2 rds
2x  Strict HSPU or Wall walks or Seated DB press
2x Deadlift @ 70-80%

A: Strength: 18 Minute E3MOM of: 
3x Deadlift @ 70-80% (Climbing in weight HAFA)
3x  Strict HSPU or Wall walks or Seated DB press

B: WOD
With a running clock 00:00-04:00 complete
15-12-9 of
Box jumps 30/24
Russian KB Swing Red/ Grn

04:00-06:00 2 Minute Rest

From 06:00-10:00 complete
15-12-9 of
Russian KB Swing Red/ Grn
Box jumps 30/24

Scale:
KB to HAFA (Heavy as forms allows)


5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.

 

Leave a Reply

Your email address will not be published.