06.05.2020

Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks


Mobility:  ankles + t-spine

A. ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   3 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
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Strength Set

3 sets of

A. tall kneeling Filly press x 8-10/side @ 2111
B. close grip parallette push ups x 8-10 reps @ 3011
C. DB bicep curl x 8/side @ 40x1

WOD

“10 Below”
10 RFT
20 DUs or 40 singles
8 burpee over the DB
6 DB snatch
4 overhead lunges
2 goblet squats

11.24.18

Make up Strength/Skill


WOD
5 RFT
18:00 Time Cap
300m Row
50' Overhead walking lunges 45/25/10# plate
10 power cleans 135/95 115/75 95/65
10 pull ups / 10 ring rows

02.19.18

Warm Up: Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

Banded Clam Shell Iso Hold x 45 seconds per side Banded air squats x 10 reps Fire Hydrant Iso Hold x 30 seconds per side

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.

Skill: Front Squats

6:00 EMOM

1 Front Squat @ 80-85%

WOD

For Time

25 Thrusters 95/65

3 Lengths (of the front part of the gym by the rowers) OH walking lunges with plate 45/25

25 Ball slams

3 Lengths Bear crawl

25 Burpees