03.11.2020

Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0


Mobility:
shoulders  https://www.instagram.com/p/B8UUjRynjdL/

[1] Alternating Bottoms Up KB Press'⁠⠀x 5/side
[2] KB Arm Bars (spice it up by going bottoms up)⁠⠀x 30 second hold
[3] Half Kneeling KB Windmills⁠⠀x 10/side


Skill: Overhead Triple
5 rounds of:

In 2 Minute complete 3 Rounds of:
1 Strict Press
1 Push Press
1 Push Jerk

start at 50-55% your 1RM strict press and build load


WOD
Sandbag only wod
Buy In: 200 feet (4 lengths of the gym) bear hug SB carry
10-8-6-4-2
S2OH
Squats
Reverse lunges

Cash Out: 200 feet bear hug SB carry

**you may carry a heavier sandbag than what you do on the wod**


March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds.