12.23.2020

Warm Up
12:00 EMOM
min1- DB thrusters x 15 or wall balls x 10 unbroken
min2- plank ball pops x 12- 6 each side
min 3- 10 box jumps or box step ups
min 4- 20 feet handstand walk/ 30 second handstand hold/ 60 feet bear crawl

**plank ball pops

1. keep ball as still as possible- tight hollow plank

2. stack shoulders over wrists. spread fingers

3. balls of feet on MB and create a scared cat back

4. push thru ground with majority of body weight being supported by shoulders and core

5. if you have too much weight on feet, the ball will roll

6. Scale= no MB, use plates

Mobility
90/90 hip switches x 8/side
Cossack squat to overhead reach x 8/side
quadruped Y's x 5/side

WOD
"Never Ending"
20:00 EMOM
min 1- 4 power cleans 115/75 95/65 or 2 DBS
min 2- 4 power cleans + 4 TTB or leg raises
min 3- 4 power cleans + 4 TTB + 4 air squats
min 4- 4 power cleans + 4 TTB + 4 air squats + 4 push ups
min 5- 4 power cleans + 4 TTB + 4 air squats + 4 push ups + 4 power cleans
*you keep going on every minute. if you don't finish a minute, start the next one

12.19.19

Warm Up
2 rounds:

10/8 cals bike or row
25 feet overhead lunge + press https://www.instagram.com/p/B4i2XqjAo5v/
25 feet perfect stretch walk
5/side lateral box step ups
20 glute bridges with feet on box




Skill: Bulgarian split squats
4 sets of 6 reps/side with more weight then the last time (12/4)

*in between sets of Bulgarian do the following:
1. handstand marching on the wall or on a box in a pike position
2. handstand marching x 10 reps total and then 4-6 feet handstand walk or 15 sec plank hold


WOD
Part One
8:00 EMOM

min1- wall balls x 15 unbroken 20/14
min2- plank ball pops x 12- 6 each side

Part Two
8:00 AMRAP
10 box jumps or box step ups
30 feet handstand walk/ 30 second handstand hold/ 60 feet bear crawl