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General Fitness 11.09.15

8
Nov

General Fitness 11.09.15

Prep Work

3X1 Min Row+5 Burpee high jump
1 Min Hurdle stretch Each side-Contract relax

2X 10 Banded resisted squats-Strap a band to the pull up rig about knee high. Step into the band and step back to where there is tension pulling your knees in and perform the 10 squats. Keep those knees out

2X10 Walking high kicks
WOD

A.

8X2 Front squat

****Make sure this weight is the same used for all sets, keep in mind Technique/control of the weight is more important the a heavier weight

15 Min Cap
B.

“The Chief”
5 Sets of

3Min AMRAP

3 Power clean 135/95

6 Push-ups

9 Squats (air)
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
C.

2 sets

20 PVC OHS

1 Min Superman hold-Accumulated

1Min weighted plank
Cool Down

Mobility

Post results

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