12.28.18

Warm Up


3 rounds
1:00 row with the last 15 seconds fast
1:00 bike with the last 15 seconds fast



Skill: single side movements
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

Core strength: https://www.instagram.com/p/BrYOskola6p/

1. Dueling Planks - Med ball tosses back and forth - first one to bobble loses.
2. 5 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec


Mobility for OHS
https://www.instagram.com/p/Bra1I8PAgr1/
1. ankle mobilization
2. t-spine extension on foam roller
3. wall slides
4. deep squat progression
5. heel lift overhead squat

WOD
9:00 AMRAP
12 OHS 95/65
30 Dus or 90 singles

12.17.18

Warm Up
2:00 bike/row
2 each side TGU
2 lengths of the gym bear crawl
10 steps death march with light DB


Skill: bench press
5 sets of 2 reps @ 70%

WOD

15:00 AMRAP
12 DB power clean & jerk 50/35 35/20
12 DB front racked walking lunges (6 each)
12 TTB
60 DUs



Post WOD core challenge

https://www.instagram.com/p/Bea94jjnLkI/
Try to keep your knees low to the ground and don’t shift your hips.
Try 3 sets of 5 each side!