December 20, 2013

GROUP HIP WARM-UP AND PREPARATION

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STRENGTH:

Deadlift

3 sets x 10 reps

DO NOT EXCEED 65% of 1RM

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WOD:

Five rounds:

Every 3 minutes complete the following:

5 Front Squats*

400m Run

(Rest remaining time)

RX must take bar off of the floor, to scale you can use a rack.

Fitness: 

Men – bodyweight

Women – 3/4 Bodyweight

Performance:  225/155

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WOD Tips:  Do I really have to even write this?  All Front Squats should be unbroken and run FAST.  That’s it.

Supplemental Performance Training:

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For time:

60 DB Snatches 70/50

Alternate arms each rep

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For reps:

2 minutes MAX double-unders

1 minute rest

2 minutes MAX double-unders