31 August 2016

To learn more about Willy   click here

To learn more about Willy click here

ArticleTo learn more about Willy click here

Warm-up
Run around Bldg

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
> then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

*** 10 Kettlebell Swings before / after each set

Mobility
Lat Distraction
Calf S&F (kettlebell)
Hamstring warm-up: sweep, cossack squats, M-L-M-R-M

Metcon
Willy (Time)
Three rounds for time of:
Run 800 meters
5 Front Squats, 225#
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012

To learn more about Willy click here

FS: 225/155# or ~65% 1RM;
Pull-up variations as required;
KBS: 70/53# or ...