Mobility WOD
Dynamic Warm Up
- Inchworm 2 Scorpion
- Single-Leg Squat
- Side Straddle Step
- Hollow Rock, 20 reps
- Forward Hollow Lunge
- Backward Hollow Lunge
2. SKILL & DRILL
2. SKILL & DRILL
A. 2 Rounds of:
- Handstand Hold to Negative, 10 reps
- Box Jump (touch and go), 15 reps
B. 3 minutes
- Handstand Hold to Negative, 10 reps
- Box Jump (touch and go), 15 reps
B. 3 minutes
- L-Sit > Tuck Sit Hold
C. For form:
- 50 Alternating Pistols
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)
- 50 Alternating Pistols
D. 2 Rounds of:
- Skin the Cat, 3-5 Unbroken reps
- False Grip Pullup, 3-5 Unbroken reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)
C. Bench Press, 5 sets x 3 reps
4. WOD - METCON
4. WOD - METCON
5 Rounds for Time of:
- 5 Press (115#/80#)
- 10 Burpee 2 Pullup
- 20 Air Squat
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