Warm Up Specific Movements

  • 3×12 Hip Extension
  • 4×8 Good mornings
  • 3×25 Band pull-a-parts
  • 3×10 PVC **
  • 3×10 GHD sit-ups
  • 3×10 Reverse hyper
  • 2 Minute banded glute activation work
  • Movility 10m (shoulder, leg etc)

16 or 20 Minute EMOTM: Aqui realizarmeos un emom especifico, como calentamiento para el trabajo posterior.

Minute 1 – Movement 1 – Monostructural Conditioning

Minute 2 – Movement 2 – Gymnastics

Minute 3 – Movement 3 – Non-Monostructural Conditioning

Minute 4 – Movement 4 – Barbell

 

Movement 1 – Monstructural Conditoining – 100 meter row/assault etc

Movement 2 – Gymnastics/Skill – 4 stric Chest to bar or 7 pull up

Movement 3 – Non-Monstructural Conditioning – (elegir una opción) 10 rep:  Box jump , Wall Balls, , Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes

Movement 4 – Barbell – 1 power clean or squat clean and 3 back squat (incrementando de peso, como aproximación al peso aplicado al wod que viene acontinuación).

 


 

FOR TIME: 

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4 ROUNDS

  • 22 Burpee Pull Ups (not to benefit of jump)
  • 22 Back Squats, 85kg/55kg- NO RACKS
  • Run 200m with 20kg Plate overhead