11.03.2021

Warm Up
3 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
20 seconds banded half squat pulses

Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side



Skill work
3 sets
A. handstand push up negatives x 5 reps
B. single DB overhead walking lunges x 10 each side
C. low Cossack squats x 8 each side - add DB or KBs in the front rack as a challenge

WOD
"For the Win"
8 rounds for time
3 strict press @ 75% your 1RM
10 alternating pistols (5 each side)
100 feet suitcase carry (50 feet each side)- 70/50

12.13.19

Warm Up
2:00 cardio choice
2 rounds of:
8 Half Kneeling KB Lift and Chop/side
5 Strict DB Press
10 DB Push Press
https://www.instagram.com/p/BnrWEkWlIpF/


Mobility:
2 rounds:

5 yoga push ups
8-10 reps shoulder extension on parallettes
10 glute bridges
15 second single legged glute bridge hold each side
30 second elbow plank hold- hands out in front not folded together in a triangle


Gymnastics Skills & Drills
5:00 EMOM of this complex
wall climb x 1 rep + hand plank x 10 seconds

followed by

5:00 EMOM
wall facing handstand marching x 20 reps
*sub on a box in a pike position or scale the reps

followed by

6:00 EMOM

min 1- handstand push up negatives x 3-5 reps- slowest descend you can do
min 2- hand plank shoulder taps x 20 reps total


WOD
Buy In: 50 double unders or 10 attempts
30 front squats 95/65 75/55
30 sumo KB deadlift 70/53
20 pull ups
20 power cleans 115/75 95/65
10 bar facing burpees
10 thrusters 135/95 115/75
Cash Out: 50 Double unders or 10 attempts
RX+ double unders need to be unbroken