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12.12.17 ‘Jackie’

12
Dec

12.12.17 ‘Jackie’

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
5 reps @ 65%
3 reps @75%
1 rep @ 80%
then…
6:00 E2M
2 reps back squat @ 80-85%

WOD
‘Jackie’
For Time
1000m row
50 reps thrusters 45/35
30 reps pull ups

Post WOD: abs
:15 hollow hold
15 abmat sit ups
:10 hollow hold
Rest :40
Complete 3 rounds

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