Friday, 30 December, 2016

WARM UP – MOBILITY
Quick dynamic running warm-up
8-10 of each: Single leg glute bridge, Iron Cross, Scorpions, Single leg good mornings
2 rounds: 20s Hollow rock/hold + 5 Superman raises w/ 2s hold + 10-15s rest

WOD A
DEADLIFT
20 mins to hit 5 sets of 1 Deadlift at 85-90%+ of 1RM – go heavy but keep it smooth and safe!
Try to keep the same or similar weight across all sets, the goal is NOT to establish a 1RM

WOD B
Spend the remainder of class time working through 3-4 rounds of:
100ft Sled push (heavy walk – not a max, sled should keep moving smoothly)
2-3 Rope climbs (Adv: 1-2 Legless + 1-2 regular)
12-15 hip extensions (weighted if possible)
8-10 Strict toes to bar (sub strict knees to chest or 12-15 tuck ups)

ACCESSORY
Crossover Symmetry “Iron Scap”