12.05.2020

Warm up
60 seconds jumping jack

5/side perfect stretch

60 seconds hops in place

10/side deadbugs
30 seconds high knees

10/side shoulder taps
30 seconds side plank right

30 seconds side plank left




Strength set



3 sets of
3 DB OHS single arm @ 22x1 each side

2 windmills each side @ 3030

1 goblet squat hold x 30 seconds

WOD

"Green Monster"

3 rounds for time
50 Wall balls 20/14
25 TTB
10 Devil's press 50/35 35/20

at home version

3 rounds for time
50 single DB thrusters 20/15
25 leg raises- no touching heels to the ground
10 devil's press 50/35 35/20

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