12/1/14 WOD



Mobility:  Hip Mobility.

Skill Practice Warm Up:  None.

Workout:  Front Box Squat

5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)

5 sets of 3 reps, same weight as Monday for the sets across. Try and remember what height box you used Monday or Friday and use the same one for at least first week before re-evaluating.


Super Set: Perfect Push ups

5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)

Same reps as last time. Really work to make these reps “perfect” before going up in reps or scaling the movement up. Check out the videos from last Monday for information on this movement. If you guys are feeling really confident that your reps are perfect feel free to go up a few reps. (5 x 5 – 8)


Metabolic Conditioning Workout:

 “Mason ‘The Line’ Dixon” 

8 minute AMRAP

40 double unders or 100 single unders (Both are Rx!)

40′ dumbbell walking lunge (A: 30lbs, I*: 20lbs, N: none)

Ring dips (A: 8 reps, I*: 4 reps, N: 4 reps push ups)

Then 2 min rest

5 min AMRAP

15 Wall Ball (A:20/10 I*14/9)

200m Run

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