"THREE STRIKES"
- WARM UP
- WOD
-
Post-WOD
HIP HALO
2 Rounds. . .
- 10 Lateral Steps (each side)
- 5 Pausing Squats (0:03 at the bottom)
- 10 Standing Fire Hydrants (each side)
- 0:30 Hip Bridges
MOBILITY
(All Stretched on One Side)
- 0:20 Static Spiderman
- 0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)
- 0:20 Half Kneeling Hamstring Stretch
- 0:20 Half Kneeling Adductor Stretch
- 0:20 Pigeon Pose
- 0:30 Rig/Rack Assisted Squat Hold
PART 1: FRONT SQUAT
6 sets of 2:
- Barbell Front Squats
*Score - Heaviest Load
PART 2: "THREE STRIKES"
AMRAP 12:
- 3 Dumbbell Front Squats (22.5/15)'s
- 3 Chest To Bar Pull-ups
- 3 Box Jump Overs (24"/20")
- 6 Dumbbell Front Squats (22.5/15)'s
- 6 Chest To Bar Pull-ups
- 6 Box Jump Overs (24"/20")
- 9 Dumbbell Front Squats (22.5/15)'s
- 9 Chest To Bar Pull-ups
- 9 Box Jump Overs (24"/20")
- ...
[Continue To Add 3 Reps Each Round]
*Score = Rounds + Reps
Example Score: If you finish the round of 12's and get 5 Dumbbell Front Squats your score would be 4 + 5.
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch
- 1:00 Lat Stretch
ACCESSORY
Deadlifts:
- 4 Sets of 5 @ 70% 1RM
- 1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]