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

06.25.2020

Warm up
2 rounds:
run 100m
Split stance Romanian deadlift x 8-10 reps @ 3011 (Left Leg)
Split stance Romanian deadlifts x 8-10 reps @ 3011 (Right Leg)
single arm DB high pulls x 8 reps/side


Mobility
25 feet perfect stretch walk (4-5 each side)
10 x KB behind the back good mornings
10 x KB Jefferson curls



Strength Set
3 sets
A. 10 x dimmels @ 30X1
B. 8-10/side x half kneeling DB strict press @ 20X1
C. 5 x walk out/back in pike position from a box


WOD
"Face Off"
Every 4:00 for 6 rounds
5 deadlifts 225/155 185/125 135/95
10 DB box step ups
100m run
50m DB suitcase carry- switch hands at the pylons