05.24.2022

Warm Up
2 sets
100m run
10 each side split squats
10 barbell behind the neck press
5 Kang squats



bullet proof shoulders
3 rounds
10 x prone PVC lift offs- grab as narrow as you can while still being able to lift 2-3 inches off the ground. Try to break the PVC by externally rotating arm before lifting

15 x banded 9090 overhead raises- keep entire back flat on the ground as you raise arms overhead. Use a band that makes this challenging. Legs are bent in the 90 degree position.

Max reps inverted row- racked barbell on rig- pull chest to the bar. Elevate feet on a bench or box.




WOD
"Drive with Legs"
5 rounds for time
Row 300/250m
50 DUs
5 S2OH 135/95
3 S2OH 155/105
1 S2OH 185/125
Rest 1:00 and record time

04.29.2022

Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch - prone on the floor, lift left arm and right leg at the same time, then lift the opposite, then lift all together. Keep tension in the glutes.


Bullet Proof Shoulders
3 sets

A. 15 x Lat eccentrics- lie on the bench, knees bent at 90 degrees. Hands supinated grip on the PVC. Slowly extend arms and lower the PVC for a 3 count and then explode up. https://youtu.be/AWBZCrpIMvs

B. 3 x pull up 1 1/4- begin in an active hang. Tension by pulling down on the bar, rib down, glutes squeezed. Hold at the 1/4 pull up, then at the top, then back down to the 1/4 and to full active hang. OR work on a strict pull up.



Strength
deadlifts
8-6-4-2-2
65%,75%,80%,85%,85%


WOD
"Whatever"
12:00 AMRAP
12 TTB
10 power cleans 115/85 95/65 75/55
8 bar facing burpees