07.27.2022
Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.
then
squat flow 5 reps of each movement https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel
Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch 50/35 35/20
wall balls 20/14
weighted sit ups- use one DB at your chest
Run 400m after each set
immediately into
Part Two
21-15-9
Deadlifts 225/155
Single arm DB push press 50/35 35/20Run 200m after each set