10.05.2023

Strength
Jerks- push jerks or split jerks
6 sets of 2 reps @ 70-75%
 
WOD
""Wag the Tail"
4 rounds for time
8 C2B pull ups/ pull ups
7 DB goblet squats 50/35. 35/20
6 each side DB jerks
*use one DB for the wod*
 
 
Post WOD- low back stretches
https://www.instagram.com/p/CxA8eGtOGbh/?img_index=8
Aim for 10-12 reps of each

1. Glute bridge
2. Supine spinal twist
3. Supine pelvic tilt
4. Bird-Dog (per side)
5. Cat-Cow
6. Superman variation
7. Cobra pose

04.29.2020

Warm up
5 slow air squats
5 good mornings
10 sit ups
7 air squats
5 good mornings
10 sit ups
10 faster air squats
5 good mornings
10 sit ups


Mobility:
5 each side Bear rolls https://www.youtube.com/watch?v=hDwTZFZ7kI810 x shoulder taps with a 1-2 second pause

Strength Set
3 rounds
40 frog pumps
10/side Bulgarian split squat pulses

WOD
"Poolside"
20-18-16-14-12-10-8-6-4-2
Alternating DB snatch  20 reps = 10 each side
DB goblet squat
DB Russian twist   20 reps= 10 each side