Today we start our 1st quarter of programming for the 2015 – 16 calander year. The closer you follow it, and the more diligent you stay, the better your results will be. Do not cherry pick. If you see something you don’t want to do consider it a challenge! Let’s start this off with a bang!
WARM UP:
3 Rounds
50 Single Unders
10 Air Squats
10 Push Ups
10 Pass Throughs
Then:
Hip Mobility
SKILL:
3 x 5 Strict Pull Ups
*Adv. Strict C2B (Add. Weight as needed)
Pair With:
3 x 8e DB Row (Your Choice)
LIFT:
Front Squat
5 @ 60%
3 x 5 @ 65%
*With new 1RM.
WOD:
“FREEZA”
100 Double Unders
50 OHS (95/65) (75/55) (65/45) (55/35)
75 Sit Ups
40 Thrusters
50 Cal. Row
30 Power Snatch
25 C2B Pull Ups
*Sub. back squats for OHS accordingly.
POST WOD:
Mobilize & Stretch
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