12.22.2020

HOT START -Warm up

4 rounds -

warm up / increase pace per round:

15/12 Cal Bike or  20/15 cals row

10 Alt Cossack Squats/leg

10 empty barbell snatches

15 Anchored Feet Sit Ups

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4

open book stretch x 4/side

Cuban Press x 10

Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts


WOD

"Coming to Town"
3 rounds

9 ring rows

7 lateral hops over barbell
5 thrusters
rest 3:00
repeat 3 rounds


At home version

"Coming To Town"
3 rounds

10 alternating DB squat cleans

5 push press left side
10 alternating DB snatch -5/side
5 push press right side
10 alternating devil's press- 5/side
rest 3:00
repeat 3 rounds

03.07.18

Warm Up400 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups :20 second Samson Stretch each side (Video) :20 seconds of Singles or Doubles

Skill: Bench Press 4 sets of 3 reps @ 80%

Primer to wod mini-bands Banded Monster Walks x 10 steps forward and backward Banded Lateral Walks x 10 steps each direction Banded squats x 20 reps

WOD 7 RFT 13 back squats  95/65 9 lateral hops over the bar