4/8/13

4/8/13

bcc
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
speed
distance toss 6 attempts
long shuttle x2
skill
db snatch work up to a heavy 2
strength
back squat 5x3max
pullup 4x8
wod
2 times through:
run 400m
25 dbl unders
20/12 pushups

ssp
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
speed
distance toss
long shuttle
skill
snatch pull, snatch catch max
strength
banded back squat 5x4
pullup 4x8 as heavy as possible
con
stairs 6x3laps rest 30 sec btwn sets
dbl unders as many as possible in 1 min x2, rest 1 min btwn sets
100/50 pushups as fast as possible