04.30.2021

Warm Up
2 rounds
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps


Strength
Body composition
A1. farmers press: 20X1; 8-10/arm https://youtu.be/r5V1FlJGmYg
A2. close grip parallette tricep push ups: 3011; 8-10 reps
A3. alternating DB curls: 30X1; 8-10/arm


WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist https://youtu.be/4dGj7rES9pY
40 landmine Z press (20/arm) https://youtu.be/app94pzXOuU
30 landmine Turkish sit ups (15/arm) https://youtu.be/EhYVfy1KUUA
20 each side landmine snatch high pull https://youtu.be/GSU6pLp1zQc

Rest 90 seconds between rounds


Cool Down
Twisted Cross Pose x 30sec/side
Seal Pose x1:00
Childs Pose x 1:00

06.09.2020

Warm Up
2 sets
12 standing band pull aparts- at home shoulder circles each direction
(pause 1 sec with hands wide on each rep of the pull aparts)
10 Russian step up/leg- step up with one foot and then knee up with the other leg
30 seconds tall plank shoulder taps


Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/


Strength Set
3 sets
A.  farmers press x 8-10 reps/arm @ 20x1
B.  alternating DB curls x 8-10/arm @ 30x1


WOD
"Devil's Ride"12-9-6-3
devil's press
leg raises
walking lunges- R+L=1
400m run



Post WOD Carries- if time remains
single arm carry- one heavier DB/KB100m farmer carry position
100m front rack carry position
100m OH carry position