9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

April 2, 2014

April 01, 2014

Warm up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 stripper Stretches,

3×5 Wall Squat/ 5 Goblet Squat/ 10 KB Swing

Barbell Warm Up: 10@empty bar

5 @ 40% max

5@ 50% max

 

ATHLETE

1) Back Squat: 2×8@65%, 2×6@70%,  1×4@75%

2) Front Squat: 3×3@65%, 2×2@75%, 2×1@85%

3) WOD

Buy In: 4 minutes to accumulate as many unbroken sets of Double Unders as possible

Then,

2,4,6,8,10,12

Toes to Bar

Burpee

 

BEGINNER

1) Back Squat: 8,8,6,6,4

2) Front Squat: 3,3,3,2,2,1,1

3) WOD

Buy In: 4 minutes Jump Rope practice

Then,

2,4,6,8,10,12

Knee to Elbow/ Hanging Leg Raise

Burpee

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