workout of the day
11.12.2021
WOD
2k row for time
Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows
https://www.instagram.com/p/CVwBD--gY6o/
Warm Up
Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.
Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 3 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps
Strength
A. muscle snatch x 2 reps for 4 sets
B. snatch sots press x 3 reps for 3 sets
C. hang power snatch + hang squat snatch
6 sets starting at 60% and building load with good form
D. 4:00 EMOM
1 squat snatch @85-90%
WOD
2k row for time
Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows
02.26.2020 Re-Test Day
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls
Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row 1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls
Post Test WOD
2-4 rounds
reverse sled pulls x 100 feet Add weight to small sleds with straps.
in between sets complete
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
https://www.instagram.com/p/B8mFjTPlXWF/