December2014

December2014

12 12 14 – OHS

Warm up: 3 rounds of: 15 Kipping swings 10 Behind the head press and stretch   Mobility: Shoulders Hips Squat positioning   Technique and strength: Review of OHS movement and positioning OHS 5-5-5-5-3-3-3   Metcon: 10 min AMRAP: 50/35kg bar (adv 60/45kg) 4 OHS 6 cleans 8 FS 10 over[…]

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11 12 14 – Row

Warm up: 2 min light jog Then 2 rounds of: 10 push ups 15 KB swings 20 squats   Mobility: Flow Shoulder smash   Strength: Bent over row 10-10-10-5-3-3   Metcon: A: Max distance row in 3 min   B: 2 rounds of: 8 push ups (adv HSPU) 16 knees to[…]

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10 12 14 – GHD and L-sits

Mobility: 10 minute mobility work   Warm up: 3 rounds of: 3 pull ups (strict) 7 push ups (strict) 11 reach and tuck sit ups   Technique: GHD – Sit up, back extension, weighted, static holds L-sit – technique – rings, box, parallettes   Metcon: 18 min EMOM 2 rope climbs 15/10ft 6[…]

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5 12 14 – STOH

Warm up: 400m run or row PVC pipe bear complex   Mobility: Shoulders T spine   Strength: STOH 3-3-3-3-2-1-1   Partner WOD: shared reps for time: 100 DU’s 80 up-downs 60 abmat sit ups 40 OH plate lunge 10/5kg 20 squat clean 55/35kg 10 pull ups

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