11.15.2021

Warm Up
3 sets
10 each side banded lateral walks
10 each way banded monster walks
20 seconds banded squats
5 each side curtsy lunges
5 each side low Cossack squats
5 each side weighted (light) step ups


Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers

Post WOD
fatigue core
3 sets
30 seconds hollow rocks
rest 20 seconds
15 DB side bends each side https://youtu.be/gf6ot6IsJnI
15 ring body saw https://youtu.be/3uaxHCDiXJA
rest as needed

AND

fatigue grip
DB farmer carry 3 x 150 feet
DB suitcase carry 2 x 150 feet- switch sides at 75 feet
DB overhead carry 3 x 150 feet- this is with two dumbbells

11.02.18

Warm up
3 rounds
1:00 jogging jump rope
10 hollow rocks
10 alternating scorpion stretch
1-3 strict pull ups or scap pull ups

Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: back squats- work on speed with light weight
4 sets of 6 reps @ 55-60%

WOD
4 rounds- not timed
DB bench press- start with both DBs overhead and alternate bringing one DB to the chest at a time x 12
DB deadlift x 10
DB single leg RDL x 10 (5 each leg)
DB power clean x 10
rest is a DB farmer carry 2 lengths of the gym