07.28.2022

Warm Up
2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold





Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos



Strength
2-3 sets

A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy



WOD
"Screaming Trees"
18:00 Time cap
3 rounds for time
800/600m row
15 hang power snatch 95/65 75/55
100 feet farmer carry 53/35 each hand
30 double unders or 60 single unders

03.28.2022

Warm up
2 sets

1:00 cardio
single arm KB OH carry x 100 feet each side
10 Cossack squats
10 KB halos
10 toes to KB- with the KB on the floor, lie down with arms and legs extended, hang on to the KB. Raise your toes to the KB and back to the floor.


Bullet proof shoulders
2 rounds
A. 20 seconds active hang on the pull up bar
B. 20 seconds ring pulses- start in a ring support hold and let your rings move out just slightly and then squeeze them back into your legs. Move out and back, keeping your body tight. Scale by just holding a lock out on the rings for 20 seconds.
C. 8 reps single arm down dog per side- https://youtu.be/qvckO71lF90 You can keep your hand planted on top of a 45# plate



Strength
2-3 sets
A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy

WOD
"Who's That Lady?"
For Time
15/12 cals row
15, 12, 9, 6, 3
pull ups
push ups
sit ups
air squats