09.11.19 Hero WOD 343- Always Remember

Warm Up:

3 Sets Not For Time
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..



Mobility:
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/

box stretch x 5 good exhales - hands on the PVC with elbows on the bench stretching the front rack position


Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight


This wod was created and dedicated in honor of the 343 fire fighters who lost their lives on 9/11.


Mobility Challenge
9/8-9/14
Spend 1 minute pigeon pose (R)
Spend 1 minute pigeon pose (L)
Spend 2 minutes seated cross shin pose (R)
Spend 2 minutes seated cross shin pose (L)
Spend 3 minutes saddle pose
Spend 2 minutes puppy dog pose

03.25.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
5 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%
sets 4-5 @ 60%

9:00 EMOM
min 1: 3 squat snatch @ 65-70%
min 2: 3 OHS at the same weight as snatches
min 3: banded good mornings x 15-20 reps

WOD
3 RFT
25/20 cals row (or Run 400m if weather permits)
20 Single arm DB push press- holding two DBs you must complete 10 reps on one side first
15 ring rows- elevate feet if more challenge is needed
10 burpees

03.30.18

Warm UpRow x 5 minutes at a light to medium pace

Honest Hip Cars x 2 reps per side

Hurdle Over-Under Drill x 5 reps per side

then..

PVC platter drill squats x 10

PVC pass thrus x 10

Mobility: MB hamstring curls- feet on MB, bring the ball to your butt, raise the hips, squeeze the glutes and extend the legs.  Then drop the hips and bring the ball back to the butt.  x 15 reps

Banded lat stretch x :45 each side

Hollow banded pulls x 20 reps - lay on floor with band attached to rig.  Establish the hollow position and with no slack in the band pull from overhead to the hips using the lats.

Primer: box jump practice Either use a shorter box or a stack of plates 2 sets of 5 box jumps- it's all about quality here, not quantity!

• full hip extension
• build sounds landing mechanics
• feet flat on landing
• knees neutral
• abs braced
• eyes/chest up
• pause at top position momentarily
• step off box if over 20"

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD:

For Time

20 burpee box jump overs  24/20"

30 G2OH  75/55

40 OHS  75/55

500m run or row