07.05.2023

Strength
A.  landmine hack squats x 8 per side
B. DB pull overs x 15

C. landmine single leg RDLs x 8 per side
D. DB single arm high pulls x 12 per side
E. seated front raise + bus driver x 12 

WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run

05.02.2022

Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike/row or ski
10 DB squats + 10 DB push press
20 superman extensions


Mobility
banded front rack stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps



Strength
A. front squats
8:00 EMOM
min 0-3- 2 reps @ 55-60-65-70%
min 4-7- 1 rep @ 75-80-85-90%

B. landmine hack squat
4 sets of 10/side https://youtu.be/9VSQomFgQnM

WOD
"Over Over"
21-15-9
shoulder to overhead 135/95 115/75 95/65
box jump overs 24/20"