2/10/21

Hip Smash Mob – Grab a ball about the size of a softball and work the soft tissue around the hip while lying on your side. After spending about 4 or so minutes on each hip, we’re at 9 minutes today with a squat progression called 27 squats.

Warm Up:

Warmy+

3×3 Front Squats + 5 burpees in between sets. Use 2 sets before your 3×3 to warm up then try to hit your 3RM using 3 sets to get there.

XFit WOD:

• EMOM For as Long as Possible
• Minute 1:
• 1 Pull-Up
• 1 Kettlebell Swings (53)
• Minute 2:
• 2 Pull-Ups
• 2 Kettlebell Swings (53)
• Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
• Rest 1 minute
• Minute 1:
• 1 Power Clean (95)
• 1 Push-Up
• Minute 2:
• 2 Power Cleans (95)
• 2 Push-Ups
• Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
• Time Cap: 24 minutes

On a 24-minute clock, every minute on the minute perform the prescribed work in the order written. Increase the reps on each movement every minute until the athlete cannot accomplish the prescribed work in one minute. The first duo will be Pull-Ups and Kettlebell Swings. Then athlete rests for 1 minute before moving on to the next duo of Power Cleans and Push-Ups.