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

09.06.18

Warm Up
Alternating OTM x 6 (3 Rounds):
Even Minutes – :50s Light Bike or Row
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Samson
Round 3 – Inchworms


Primer:
3 sets not timed

station one: DB single leg RDL 6-8 reps each side
station two: DB suitcase rear foot elevated split squat 6-8 reps each side
station three: Ring dips or stationary dips 6-8 reps


WOD

3 RFT
Front loaded sandbag carry- pylon and back
sandbag squats x 10
sandbag ground to over the shoulder x 5
Back loaded sandbag carry- pylon and back
KB swings x 20 53/35