05.17.2023

Mobility
15 wall slides
30 seconds/side quadurped hand behind the back open book 
30 seconds/side thread the needle
15 scap push ups
 
 
 
Strength
Wendler week 2 cycle 3
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Running warm up
 
 
For Time
1 mile run

WOD
"Low Hang"
21-15-9
hang power snatch  95/65  75/55  45/35
wall balls 20/14

05.17.2021

Warm Up

3 sets

6 single leg RDLs right

5 single DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side


WOD
"The Joker and The Thief"
Run 1 mile
then immediately into
3 rounds
10 push ups
15 air squats
20 sit ups


Strength
Front squats
3 reps @ 55%
2 reps @ 60%
2 reps @65%
2 reps @ 70%
proceed with singles to find a heavy after the workout