10.20.2022

Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 sumo inchworms + push up

then
one round
3 eccentric pull ups with a 5 second descend
15 each lateral banded leg raises
30 seconds banded perfect stretch hold




Strength
A. barbell hip thrusts
3 sets of 10 reps @80% your DL max

B. Bulgarian split squats
3 sets of 7 reps each side- heavy


WOD
"Wagon Wheel"
13:00 AMRAP
kettlebell swings x 10 reps
box jump overs x 5 reps 24/20"
after each round, add 5 reps to both exercises. Keep adding 5 reps until time expires

12.29.17

Warm UpTwo sets of: 400 Meter row or bike @ 60% pace Banded Monster Walks x 10 reps in each direction Banded Lateral Walks x 10 reps in each direction Banded Squats x 10 reps Push-Ups x 10 reps

mobility: stretch ankles by performing a goblet squat with a plate and shifting weight to one leg for :20 each side mini- band clam shells x 15 reps each couch stretch x :30 each side x 2

Skill: back squats 5 reps @ 65% 5 reps @ 75% 3 reps @ 80% 3 reps @85% 1 rep @90% then.. 2 sets of 8 reps @ 70%

WOD 5 Rounds 1:00 complete 15 burpees and max KB swings 53/35 1:00 rest *record total number of KBS

12.23.17 'Dasher'

Open gym Dec 24th at 7am and Noon.  Closed on Christmas Day.  Merry Christmas!

Group Warm Up

WOD 'Dasher' 800m Row 30 KB swings 53/35 30 pull ups 30 cal bike 30 wall balls 20/14 30 cal bike 30 box jumps 24/20" 30 wall balls 800m Row 30 KB swings 30 pull ups