11.04.19

3 rounds of:
1:00 row or bike
5/side RDLs with one KB
5/side sciatic nerve floss https://www.bing.com/videos/search?q=sciatic+nerve+floss+active+life&&view=detail&mid=926370EBEB0D26A2E1B6926370EBEB0D26A2E1B6&&FORM=VDRVRV
5/side KB windmills
30 feet bear crawl- slowly moving


Mobility: Ankles
1. Elevated heel squat with an extended plate- hold for 30 seconds and do 3 reps
With your feet grabbing the side of a plate and big toes jammed into the ground, hold another plate in front of your body as you sink into a deep body weight squat (this can be as light as a 25 lb or 10 kg plate held in front). Keep your core braced as you squat as deep as you can with your upper body as upright as possible. Don’t sit your hips back but instead pull your hips and knees forward as far as possible while maintaining a balanced foot position.

2. Support Squat Hold- hold for 30 seconds and do 3 reps
Stand about a foot away from a rack or rig with your feet in a straight forward position slightly outside of shoulder width (this width may be a little exaggerated for some but that’s the goal). With your core braced squat as low as you can and pull your hips forward. This should bring out a good stretch in your groin/hips.
https://www.instagram.com/p/Bk0kaIXnCOT



Skill: back squat day 4
3 reps @ 45-50%
3 reps @ 65-70%
1,2,3,4,5 reps @ 80%
2 1/2 minutes rest between the 80% reps


WOD
15 clusters 135/95 115/75 95/65
1 K row
15 clusters 135/95 115/75 95/65


**stagger the start for getting on the rowers**

November Rowing Challenge- 3 rowing workouts will be posted each week. Give them a try. Work on your cardio and your rowing technique.

Workout One: 5 sets of 1:00 max cals 1:00 Rest

Workout Two: 8 sets of 20 sec. row sprint for cals. 2:00 walk rest

Workout Three:

4:00 at 18-22 sPM damper 8/7
Rest 1:00
3:00 at 22-25 sPM damper 7/6
Rest 1:00
2:00 at 25-28 at sPM damper 7/6
Rest 1:00
1:00 at 28-32 sPM damper 8/7