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

March 14, 2014

March 13, 2014

Warm Up:

10min: Foam Roll/ La’x ball work

2min Jump Rope/ Double Under practice

 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

2rds: 10 Bar Kips+ 10 Wall Squats+ 10 Walking Lunges

Plyometric Drills: (20reps each)

     Broom Stick Jumps, Double Jumps, Side to Side Jumps, Jump and reach

Barbell Dead lift warm up: 15 reps each

Sumo RDL, Snatch Grip RDL

 

ATHLETE

Open Wod 14.3

8min AMRAP

10 Dead lift 135/95

15 Box Jump

15 Dead lift 185/135

15 Box Jump

20 Dead lift 225/155

15 Box jump

25 Dead lift 275/185

15 Box jump

30 Dead lift 315/205

15 Box jump

35 Dead lift 365/225

15 Box Jump

 

BEGINNER

will perform the same scheme with lighter weight.

Only if needed, you may use the same weight for the entire workout

 

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