Warm Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds



Mobility: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch walk x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch

C. PVC standing pass thrus x 15 reps + PVC pass thrus in the squat position x 15 reps


Skill: tempo front squats
7:00 EMOM
2 reps front squat at 70-75% with 32X1 tempo
take 3 seconds to descend in the front squat, then a 2 second pause, and explode out of the bottom with only a one second pause at the top

WOD
Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)

Good Times for “Nancy” (source)
– Beginner: 17-19 minutes
– Intermediate: 13-16 minutes
– Advanced: 11-12 minutes
– Elite: 8-10 minutes

Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.

Women: 35 lb.

Monthly Challenge

Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min