12.17.19 'Jackie'

Warm up
Row/ Bike 500m

Hawaiian squats x 8 reps per side  https://youtu.be/Ya7sdSAt1Hg
psoas march with mini-band around feet x 10 per side
reach thrus x 30 seconds
Russian baby makers x 30 seconds
wall sit and press with dual KBs- light x 10 reps https://www.instagram.com/p/Bn_-S88jY-B/


Mobility:
https://www.instagram.com/p/BrBSeNeAZHa/

A.  external rotation row & press x 3 sets of 5 reps
https://www.instagram.com/p/B4i2XqjAo5v/
B.  prone hurdles x 10- shoulders
C. hip hurdles x 10 each side
D. ring face pulls x 10



WOD
Jackie
For Time
1000m row
50 thrusters  45/35
30 pull ups
*stagger the start so everyone gets a chance at the rower first


Post WOD
Sandbag + farmer carry Finisher  Wreckbag= 70/50  KBs= 2/1.5 pood
3 sets
6 wreck bag squats with bag on the right shoulder
6 wreck bag squats with bag on the left shoulder
6 wreck bag back squats
6 wreck bag front squats- racked in your arms
100 feet farmer carry with heavy KBs each hand

12.12.17 'Jackie'

Warm Up:Dynamic warm up of lengths of 1. walking lunges with arms overhead- forward and reverse lunges 2. figure 4 squat- ankle over the knee and squat down. take a step forward and repeat 3. Cossack lunge 4. inchworm with a hollow position and push up 5. walk on toes/ walk on heels 6. shuffle 7. skip 8. leg swings

Mobility for squats banded hip flexor stretch x :60 each side banded dead bug hold x 1:00 - put mini-band around the knee banded clam shell hold x :40 each side banded monster walks x 16 steps each direction banded lateral walks x 16 steps each direction

Skill: Back squats 5 reps @ 65% 3 reps @75% 1 rep @ 80% then... 6:00 E2M 2 reps back squat @ 80-85%

WOD 'Jackie' For Time 1000m row 50 reps thrusters 45/35 30 reps pull ups

Post WOD: abs :15 hollow hold 15 abmat sit ups :10 hollow hold Rest :40 Complete 3 rounds