Sunday, November 16
"You can accomplish by kindness what you cannot by force." - Publilius Syrus
Warm-up (NTE 10’)
3 Sets
20 Frog Pump + 20sec Isometric Contraction at
top of last rep
-rest 30sec-
8-10 Goblet Curtsy Step Down/leg (box height
below knee)
-rest as needed-
Strength/Skill
A1) Frog Stance Deadlift: 31X1; 10-12reps;
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;
B1) GHD Hip Extension: 3021; 8-10reps;
(sub bodyweight good mornings or supermans here)
B2) Goblet Cossack Squat : 30X0; 16-20reps
alternating legs;
WOD
Every 10mins x 2 sets:
50 Double Unders
500m Assault Bike
40 Air Squats
20 Alt DB Power Snatch 50/35lbs
10 Burpee Box Jump Over 24/20"
Same Pace Every Set