• 11/06/2013

    Warm-up
    Lower #1
    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.15 x Leg swings ea. direction ea. leg
    15 x Groiners
    15 x Mt. Climbers
    15 x Good Mornings
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Lunge Steps

    Mobility
    Front Rack: Coaches Choice

     

    Strength
    Warm up with Bar then
    3 Sets of the following.  Increasing weight ea. set.  Record weight on bar at last successful set.  Partner up on rack and perform 1st set of 5 & then partner(s) perform 5. After everyone has performed the no hands front squat move on to Front squat etc. etc.
    Front Squat Complex (Weight)
    5 x No hand Front Squat
    5 x Front Squats
    5 x Pause Front Squats (3 seconds)
    5 x Double Rebound Front Squats

     

    WOD
    Mini Chief AMRAP (AMRAP – Rounds and Reps)
    3 Minutes
    3 x Power Cleans 135/85
    6 x Push-Ups
    9 x SquatsRest 1 minute

    3 Minutes
    3 x Power Cleans 135/85
    6 x Push-Ups
    9 x Squats

    Rest 1 Minute

    3 Minutes
    3 x Power Cleans 135/85
    6 x Push-Ups
    9 x Squats

    11 Minutes Total Rounds + Reps

     

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