Week of 2/20-2/25
*MOVEMENT OF THE MONTH: BODY WEIGHT SQUAT
*HIP MOBILITY MUST BE PERFOMED IN THE WARM UP OF EVERY CLASS AND AN EFFORT TO DO THE SAME POST WOD.
Monday
Warm up to include 3 rounds of 5 push ups, 5 barbell thrusters, 5 pull ups. Strength/Skill is OHP 3x10 and weighted sit ups 3x15
Tuesday
Warm up to include 3 rounds of 5 barbell front squats, 5 barbell good mornings, 5 barbell back squats. Strength/Skill is DL 3x10 and dips 3xmax reps
Wednesday
Warm up to include 3 rounds of 25 double unders, 10 hollow rocks, 10 barbell OHP. Strength/Skill is Push Press 2x6, Push Jerk 2x4, Split Jerk 2x2
Thursday
Warm up to include 3 rounds of 10 lateral lunges, 10 OHS with stick or barbell, 10 renegade rows. Strength/Skill is BS OR FS 3x10 with KB Snatch 3x5 each arm.
Friday
Warm up to include 3 rounds of 25 Double Unders and L-Sit/Tuck Hold for max time. Strength/Skill is Clean work (Everyone will not be at the same place of progression with this movement).
Saturday
BLACK BOX: Warm-up. WOD
