03.18.2021

Hot Start
row 300m
10/side reverse lunges
10 v -ups
10/side lateral box step ups
10 drop squats
row 300m



Primer- bullet your back
3 sets
A. barbell rows x 8- pick a weight making the prescribed reps difficult but doable with a minimal amount of momentum used

B. prone swimmers x 3 reps

C. banded lat rows with KB x 10 reps -focus on pulling your elbow back towards your hip. This will help engage lats more. Use a lighter weight (10-30#) and adjust band tension to make the row difficult.



Strength- Deadlift
8-6-4-2-2
55%-65%-75%-85%-85%


WOD
"Mysterious Ways"
4 rounds
2:00 on 1:00 rest
4 power cleans 155/105 135/95 115/75
4 burpee box jump overs
20 feet handstand walk or 30 plank shoulder taps
max reps abmat sit ups

06.09.19 Swim WOD

Warm Up https://www.instagram.com/p/BujX_-ChRAb/

Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps

AMRAP 16:00

100yards (50) swim
death march x 5 steps each side
Single DB thrusters x 10
plank shoulder taps x 10/side