09.23.19

Warm up

Bike/row 2:00
side shuffle x 2 lengths of gym
walking lunges x 2 lengths of gym
sumo inchworms x 10 reps
squat press outs with light plate or DB x 10 reps - in the bottom of the squat press the plate straight out and back
lateral leg swings x 10 each


then...


3 sets of this complex each side
https://www.instagram.com/p/BqqKZsogYHq/

2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
.

Primer for OHS
9:00 EMOM https://www.instagram.com/p/B2ei8g6Hesc/

min 1: 12 shoulder flexion eccentrics to open the lats up
min 2: 12 9090 Y’s to work on maintaining midline stabilization while moving the shoulders into your overhead squat grip
min 3: 6 Goblet Squat & Press to work on upper back mobility, shoulder strength, and midline control with the OHS


Skill: Overhead squats

6 sets of 3 reps starting at 60% and building

WOD
4 RFT
100m run
10 MB cleans 20/14
10 MB sit ups
10 MB plank pops each side

Rest 1:00


*plank ball pop starts with a tight hollow body position. Stack shoulder over wrists. Place the balls of the feet on a MB and create that hollow body position. Push through the ground with the majority of the body weight supported by shoulders. Tap feet on the side of the MB, then on top of the MB, then on the other side. Scale this movement by using a plate instead of a MB.


Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

05.30.19 Partner WOD

Warm Up
2 rounds of:
10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc
10 each side lateral banded step overs- use the plate from the drop lunges
 
Mobility:
wrist stretches
banded work x 10 each- use the thera bands

1. 3 second 'w' position
2. pull aparts
3. diagonal pull aparts
4. pass thrus



Skill: handstand progressions
1. donkey kicks x 10 reps2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then....
Every 45 seconds for 4:30 (6 sets)

complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor


WOD
with a partner- divide reps, one work/one rest
50-40-30-20-10
MB sit ups 20/14
Burpees

Post WOD- extra work - optional
1-3 sets
1:00 handstand hold
1:00 wall sit
1:00 ring support
1:00 L-sit hang
1:00 rest
accumulate time if you can't complete 1:00 unbroken