04.07.2020

Warm Up
2 rounds
15 each leg lateral leg swings
5 each side groiners
30 seconds each side Samson stretch

2 rounds for quality
Spiderman lunge + reach x 4/side
side plank on elbow x 20 seconds/side
crab walk x 10 feet
table top hold x 20 seconds
pigeon pose x 20 seconds/side


Home Weightlifting
OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps



WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch

Rest 5:00

EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk

04.05.19

Warm Up:
3 rounds
Run to fence and back (or row 150m)
10 single leg RDLs with light weight (5 each)
5 windmills with light weight/side
2 lengths of gym farmer carry moderate weight


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps

Skill: sumo deadlifts https://www.instagram.com/p/Br3y40IgoLH/
3 sets of 6 reps@ 65% conventional deadlift

WOD
12:00 AMRAP
1 DB squat- DBs in the front rack 50/35 35/20
1 DB facing burpee
2 DB squats
2 DB facing burpees
continue to add one rep to each movement until time expires