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11.30.17

30
Nov

11.30.17

Warm Up:
Dynamic warm up of lengths of
1. walking lunges with arms overhead- forward and reverse lunges
2. figure 4 squat- ankle over the knee and squat down. take a step forward and repeat
3. Cossack lunge
4. inchworm with a hollow position and push up
5. walk on toes/ walk on heels
6. shuffle
7. skip
8. leg swings

Mobility for squats
banded hip flexor stretch x :60 each side
banded dead bug hold x 1:00 – put mini-band around the knee
banded clam shell hold x :40 each side
banded monster walks x 16 steps each direction
banded lateral walks x 16 steps each direction

Skill: back squats with Double Unders
BS 5 reps @ 70% + 50 DUs
BS 4 reps @ 75% + 40 DUs
BS 3 reps @ 80% + 30 DUs
BS 2 reps @ 85% + 20 DUs
BS 1 rep @ 90% + 10 DUs
if you are not doing double unders then you are making 10 attempts for each set

WOD
7:00 AMRAP
7 power cleans 95/65
7 thrusters 95/65
7 bar facing burpees

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