workout of the day
02.28.19
WOD
10:00AMRAP- this is performance care for your body- move well!
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)
*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod
Warm Up
10:00 continuous movement
Push Up Shoulder Tap: x 10 https://vimeo.com/130766386
Standing Pass Through with PVC: x 10
Sumo Inchworm: x 10
Yoga Push Up: x 10 https://vimeo.com/130766563
Mobility: Hip stretches
https://www.instagram.com/p/BqmwLivA1Bi/
1. hip flexor with PVC push
2. supine hip ext. rotation
3. 90/90 hip switches
4. butterfly stretch
5. Cossack stretch
Primer:
A. rear foot elevated split squat 3 sets of 5 reps each leg
use KB or DB in a farmer carry position
WOD
10:00 AMRAP- this wod is for performance care of the body. Move well
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)
*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod
Post WOD ABs
Core strength: https://www.instagram.com/p/BrYOskola6p/
5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec