0951:

Mike Hazel – Free Fall!
WU: hip mobility drills for 5 then 10 jumping split squats, 20 squats X2
STRENGTH: b. squat
• 25@30%
• rest 3:00
• 20@50%
• Rest 3:00
• 15@60%
WOD: 10 rounds
• 30 seconds TTB
• 30 sec. rest
• 30 sec. alt db snatch 40/30
• 30 sec rest
GA: abmat sit ups or clam shells, light db snatch

0927:

WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog.

STRENGTH:

  • DL 4×3@80% 2×2@90%
  • Push Press 4X5@80% 2X2@100% load

WOD: 10 minute amrap

  • 100 m run 2nd speed bump
  • 4 wall walk
  • 10 TTB

0883:

WU: Get familiar with each exercise then set up.

WOD: 4 minute efforts  X 4 rounds – rest only after rd 3

  • 4 minute  1: 4 SPU, 8 strict push up, 12 squats
  • 4 minutes 2: 8 kb comp swings, 8 goblet squats, 100m run
  • 4 minutes 3: 6 DL@bw, 4 OTBB
  • Rest 3 minutes
  • 4 minutes 4: 2 4 6 8 10 12…… GTO BW, TTB

 

STRENGTH: Buddy carry relay 8X50m

0861:

0861:

WU: oh yea! Roll thoracic region very well.

STRENGTH: Barbell bent rows – 5X6@80%press wt.

WOD: 21 15 9

  • Power clean 135/115/95/65
  • TTB
  • Slam ball get ups 50/25

GA: 15 12 9 – PC, clam shell to v- up, get up using 6 or 14 lb med ball