Little Liz


REMINDERS

New Year’s Eve Workout is Saturday at 9:30am with Coach Carson at the 609 Box!

Holly Jolly III Competitors! Look for an upcoming 24 hour challenge happening at 2pm today!!! Watch FACEBOOK for the details!

WARMUP

dynamic

lunge stretch
leg cradle
PVC arm circles
Press ups

Group warm up 2x
6 count burpees
jacks
high knees
butt kicks
squats
push ups (hand release)

Test
1 attempt
max reps unbroken chest 2 bar pull ups

skill/strength
Deadlift protocol
Ok this is fun

3 sets of 3 reps of bottom half of the deadlift (Deadlift from the floor to the middle of the knee cap and then lowered. Do not drop) at 85-95% of 1 rep max.
immediately followed by 6 box jumps. rest 4 min between sets. This should be heavy. Use a belt if necessary.

WoD

“Little Liz”
15-10-5
Squat clean 135/95#
Ring dips
Score is total time

MAD MOBI
Press ups
Pigeon
Calf stretch
thoracic extension

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.