06.16.2022

Warm Up

200m run
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m run
5 wall walks
50 feet bear crawl
50 feet crab walk



Lats to Fly
Alternate between each drill in descending reps

dragon flags- straight legs, lower and pull back when you are about to lose shape. Scale the movement by bending the knees.
https://youtu.be/04FvC4JcisU
5-4-3-2-1

bird dog rows
10-8-6-4-2


WOD
"Pump it Up!"
For Time
400m Run
20 power cleans 115/85 95/65 75/55
20 push jerks 115/85 95/65 75/55
400m Run
15 power cleans
15 push jerks
400m Run
10 power cleans
10 push jerks

04.01.2022

Warm Up
2 sets
10 barbell strict press
barbell overhead hold, 30 seconds
10 barbell front squats
10 kipping swings
10 tall plank pike toe touches- opposite hand to foot (5/side)



Lats to Fly
Alternate between each drill in descending reps

dragon flags- straight legs, lower and pull back when you are about to lose shape. Scale the movement by bending the knees.
https://youtu.be/04FvC4JcisU
5-4-3-2-1

bird dog rows
10-8-6-4-2

Strength
OHS
6 sets of 3 reps
building load from 60%

WOD
"Venture"
8:00 AMRAP
6 thrusters 95/65 75/55
6 C2B pull ups
6 power snatch 95/65 75/55
6 HSPU