05.17.19 "crazy train" + wod

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction




Skill: barbell complex
2 sets
5 Hang Power Cleans
5 Front Squats
5 Reverse Lunges/leg Alternating

**keeping the weight at an optimal level for technique and form.



Primer:
”Crazy Train”
AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65


WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.

5 RFT
5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog

01.10.18

Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps

Mobility: Banded pec stretch x :45 each side Wall slides x 20 reps https://www.youtube.com/watch?v=VgEQ8njA8ac&feature=youtu.be Wrist stretches

Skill: push press behind the neck 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 rep @ 80% 1 rep @ 85%

WOD 6:00 AMRAP 7 power cleans 115/75 5 front rack reverse lunges (5 each side) 3 wall walks

Post WOD: abs 3 sets :20 hollow rock :20 hollow hold :20 flutter kicks 1:00 rest