Monthly Archives: November 2014

Workout of the Day

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Wednesday, April 5th

MOBILITY
Ankle Mobility 1 min each side
Chest to Floor 1 min

WARM-UP
2 Rounds:
10 Squat Dislocates
5 KB Cossacks Squats (each side)
5 Unilateral Kettlebell Squats (each side)
5 Single Arm Kettlebell Thruster (each side)
5 Pull-ups
0:45 Supinated Bar Hang

2:00 75 Double Unders

SKILL
5:00 to establish max unbroken strict pull-ups

WOD
Nancy
5 rounds for time of:
400 m run
95#/65# Overhead Squat, 15 reps
15 min time cap

GHD Skill Session
3 rounds (skills pace):
15 GHD Sit-ups
15 GHD Hip Extensions

COOL DOWN
2 rounds
10 Elbow to Toe each side
Forward Fold w/ Shoulder Ext 1 minute
Couch 1 min each side
Pancake 1 min