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