08.09.2020 Swim WOD

4 RFT

4 single arm DB press/side

6 single arm DB row/side
12 total front rack lunges
100 m swim

08.28.19

Warm Up
3 rounds:
30 seconds of jumping rope
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat. https://www.instagram.com/p/BqqKZsogYHq/
30 seconds of hollow rocks

skill: DB work
2 sets of
20 single arm DB press (10 each side)
20 single arm DB bent over rows (10 each side)
10 front rack DB reverse lunges (5 each side)
10 farmer carry DB reverse lunges (5 each side)

*choose a DB weight where you have good form for each exercise. Doesn't have to be the same weight

WOD
4 RFT
100m reverse sled pull with 1-2 plates added to sled
200m farmer carry 53/35
400m run



Cool Down
Workout 6

Bulletproofin:

Foam Roll: 2 minutes each quad
Then

3 rounds for quality:
Alternating Dead Bug: x 10 with straight leg if capable, hold for a breath cycle at bottom https://vimeo.com/190905824
Alternating Groiners: x 10 https://vimeo.com/155587278
Cat Camel + Rock Back: x 10 https://vimeo.com/204093036

01.28.19

Warm Up
3 Rounds
200m row or bike
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press


 
Mobility:   https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3.  Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides  8-10 reps


Skill: box squats with barbell racked on back
https://www.instagram.com/p/Bs4DeWdAhyc/
8 sets of 2 reps
1-2  @50%
3-4  @60%
5-6  @65%
7-8  @70%

WOD- this wod is shorter so try to make each exercise unbroken- continuous grind

2 RFT
30/ 25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* 50/35  35/20  15 V-ups
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

If time remains (or reduce the number of sets)
Core Finisher https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets