02.12.19

Warmup

Head, Shoulders, Knees and Cone Game X 6 min

Mobility

5 Way Hips – 4 reps of each: Abduction, Forward, Backward, Forward and Backward, Lightning Bolt
4 Way Mini Band Walk – 10 step each: forward, left, backward, right
Active Bent-leg Cossack Stretch x 1 min per side

Skill

Review of the Sumo Deadlift
Review of the Broad Jump

Strength

Every 90 seconds for 12 min
5 Sumo Deadlifts, DIRECTLY into
2 Broad Jumps

Build in weight across sets of Sumo Deadlifts but not to an amount where the power of the jump suffers. We are looking to maintain both strength in the lift and power and explosiveness in our jump. Use a cone, small plate or mini band as a distance marker for the broad jump and aim for repeatable efforts across rounds.

Metcon

With a 23 min running clock
5 min to complete:
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Wall Ball Clusters

Rest 1 min

5 min to complete:
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Single Arm DB Thrusters, switch arms every 5 reps

Rest 1 min

5 min to complete
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Wall Ball Clusters

Rest 1 min

5 min to complete
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Single Arm DB Thrusters, switch arms every 5 reps

Score is total number of reps completed during AMRAPs

P- 20/14, 50/35
L- 20/14, 40/25
F- 14/10, 30/15

Cashout

EMOM x 14
Evens – 5 Seated Box Jumps
Odds – 10 Commandos