3/18/15 Colossal skills

photo-40

Wednesday March 18th, 2015

Warm Up:

Jog 200m

Skipping Toe Touches x D
Reverse Hurdlers x B
–repeat ^ —
Pigeon Pose hold x 1:00ea
3 Pos Post Squat x 4
Goblet Squat Hold x 1:00
Candlestick roll to stand + Up-down x 5
Push Plank x 10
Pike Pushup x 5

Skill, Strength, or Mobility:

Front Squat:
E75S
3, 2, 1, 3, 2, 1
*Increase across the 3,2,1 then do the second cycle a bit heavier on each like set.

WOD:

12 Minute AMRAP
5 Front Squats (175/120) [205/145]
5 HSPU [4” deficit]
9 Toes to Bar

*bar comes from floor.
L2: (155/105), 9 med-ball sit ups
L3: (135/95)
L4: (115/85)