08.15.18

3 Rounds

Not for Time
Run 300
10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4
20m Quadruped Crawl


Primer:
6:00 EMOM
min 1: barbell bent over rows x 8-10 reps
min 2: hollow body hold x :30
min 3: wide grip strict pull ups x 3-5 reps or 3-5 scap pull ups

Skill: Split Jerk
set 1-4 x 2 reps @ 70%
set 5-8 x 2 reps @ 75%



WOD
10:00 Time Cap
With a partner *synchro just means done at the same time

RX

50 synchro* double unders
9 bar muscle ups
15 power snatch 115/75
6 bar muscle ups
9 power snatch 115/75
3 bar muscle ups
6 power snatch 115/75
50 synchro* double unders

Scaled
100 synchro* single unders
18 ring rows
18 power snatch 75/55
12 ring rows
12 power snatch 75/55
6 ring rows
6 power snatch 75/55
100 synchro* single unders

06.25.18

Warm Up:4 rounds- increase pace on the run each round

Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm

Primer: 9:00 every :90 alternate between:

Station 1: RNT (Reactive Neuromuscular Training) split squat 4 sets of 6-8 reps start with no weight and try to build light DB load each hand

https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Station 2: hollow body hold :15 on/ :15 off for 2 sets or toes to rings- slowly x 8 reps

Skill: halting clean deadlift + full clean ** halting clean deadlift is intended to train and reinforce positional awareness and stability, not speed. The lifter pauses for :03 at the mid-hang position and then returns to the floor at a controlled speed. Then lifter performs a clean with no pause, but keeps the lift from the floor to mid-thigh slow to ensure correct positions, balance and timing.

10:00 EMOM 1 rep halting clean DL + 1 rep clean

set 1-2 @ 70% set 3-4 @ 75% set 5-6 @ 80% set 7-8 @ 85% set 9-10 @ 90%

WOD 21 Turkish sit ups- KB in each hand, weight stays overhead the entire sit up, legs extended

21 MB cleans 20/14

21 Turkish sit ups