12/27/14 WOD


Mobility:  Hip Mobility.

Skill Practice Warm Up: None

Strength Workout: Front Box Squat 6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

This is the 12th session of the Front Box Squat cycle, week 4, stick to the same weight you used on Wednesday or Monday.


Super Set: Perfect Ring Dips

4 -6 reps for 6 sets, if these are too easy pause at the bottom for 3 seconds on each rep.


Metabolic Conditioning Workout: “The Returns Line” – As many rounds as possible in 6 minutes.

Two hand dumbbell ground to overhead (A: 45lbs, I*: 25lbs, I: 15lbs)

Dumbbell farmer carry 80’ (same)

Each round, add one rep to the DB GTO (but only do 1 farmer carry).

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 9 rounds.

Coaching Tips: Be sure to keep your back flat when doing the DB ground to Overhead.  Do not give up the lumbar when you start to get tired. Slow down and do it right.

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