08.18.2021

Warm Up
2 rounds
30 feet crab walk
30 feet reverse crab walk
10 DB external rotations/arm https://youtu.be/WwyuTrmFPKY
20 straight arm lat pull downs
10 prone Y raise on floor


Primer
5 sets- build load
1 hang power clean
1 pause front squat @13X1
1 power clean or squat clean
1 front squat @20X0
rest 90-120 seconds


WOD
"Slam"
2 rounds
800m Run
4 muscle ups- ring or bar/ 8 C2B pull ups or pull ups
10 front squats 165/115 115/75 95/65
then directly into...
2 rounds
30 abmat sit ups or GHD sit ups
20 wall balls 20/14 14/10
10 power cleans 165/115 115/75 95/65

08.31.18

Warm Up:

3 Sets - Not for Time
5 Single Leg Kettlebell RDL/ side
10 Banded  Clamshells/side
20 Windshield Wipers (10/side)   https://www.youtube.com/watch?v=ug-ZGV0v-Q0
*slow controlled movements with purpose to warm up and activate

Mobility:
Squat Flow: https://www.instagram.com/p/Bmjiu-xHGfG
3-5 reps of each movement
1. greatest stretch- spiderman + reach
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: front squats
4 sets of 4 reps with a :02-:03 pause
Go heavier then last week Wednesday

WOD
4 RFT
Sled push 90' (3 sections of concrete out/ 3 sections back)- empty sled or with no more then 25#
Thrusters x 12  95/65
Sled push 90'
TGU sit ups with KB in each hand x 8