WARM UP:

  • 400 m jog
  • Inch worms
  • Lunges with elbow drop
  • Good Mornings

SKILL: 

WOD: “Deadly Push Up”

A1.  Front Squat, 5,5,5,5,5. Complete 5 reps of a front squat, 5 rounds. Rest between rounds. Athlete adds weight each round.  Keep tempo consistent working to a heavy 5.

B1.  “Deadly Push Up.” Complete 10 rounds AFAHP or work for 20 min. which ever comes first.

  • 10 DeadLift (155/105)
  • 10 Push Ups
  • 100m Sprint

MOBILITY/ STRETCH:

  • Foam roller
  • Trigger Point
  • Hip Release

Results from 6/11/2012

6PM class recovering from all those wonderul wallballs: