3/9/11 - METCON

1. WARM UP
Mobility
- T-Ball: Hamstring, TFL
- Band: Pec and Neck
- Box: Hip External Rotation

Dynamic Warm Up
- Inchworm Pushup to Reverse Inchworm

- Single Leg Squat

- Side Straddle Step

- Forward Hollow Hops

- Backward Hollow Lunge

2. SKILL & DRILL

- Planche Pushup, 3-5x3-5

- Knees to Elbows, 3-5x3 sec hold

OR

- Ring Support, 3x30 sec hold

- Handstand Pushup, 3-5x3-5

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - METCON

5 Rounds for time of:

- 7 Deadlift (275/185#)

- 14 Burpees

Post times to comments