01.17.2020

Warm Up
2 rounds:
250m row
10 KB sumo deadlifts
10 single side KB deadlifts
10 KB swings
5/side seated hip hurdles with your KB https://www.instagram.com/p/B3xiHeRA-iS/ (1st part of video)



Skill: Landmine series
3 sets building load
Each exercise is 8-10 reps per side
1. standing single side landmine press
2. landmine lateral chops per side  https://www.youtube.com/watch?v=537yFJiMJ_E
3. single side landmine RDL per side  https://www.youtube.com/watch?v=rzJse5Ds98k


Mobility for Deadlifts

https://www.instagram.com/p/Bvxz5Xxj4Yf/
as a group: perform 5-8 reps each side of each exercise or 15 second hold each side

1. knee to chest
2. piriformis stretch
3. prone quad stretch
4. adductor rocks
5. multiplanar hip flexor stretch - 3 positions each side
6. child's pose
7. wall squat



WOD- not for time, for quality
Deadlifts
10,8,6,4,2
%=50, 60, 70, 80, 90

after each round of deadlifts perform:

50 feet dual overhead KB carry
50 feet dual front rack KB carry
50 feet KB farmer carry
*use the same weight on the carries

06.04.18

Warm Up3 easy rounds 300m row 8 dips- stationary or dynamic run fence and back

Primer: 6:00 EMOM

min 1: 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q

min 2: 20- 30 sec hollow body hold

Skill: pull up test Find your max number of pull ups unbroken- once you drop off the bar, your set is complete

Skill: front squat + jerk set 1- 3 front squats + 1 jerk @ 60% (based off your c & j) set 2- 3 front squats + 1 jerk @ 70% set 3- 2 front squats + 1 jerk @ 75% set 4- 2 front squats + 1 jerk @ 80% set 5- 2 front squats + 1 jerk @ 85%

WOD 10:00 continuous grind

Sled drag forward to pylon- add 2-3 plates on sled Sled drag reverse from pylon back to ramp 30m front rack KB 2 reps push press each side then carry- left KB racked, right KB overhead 30m front rack KB 2 reps push press each side then carry- right KB racked, left KB overhead 6 ring rows with :01 hold at the top