07.27.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement    flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement   https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel





Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch  50/35  35/20
wall balls  20/14
weighted sit ups- use one DB at your chest
Run 400m after each set

immediately into
Part Two
21-15-9
Deadlifts  225/155
Single arm DB push press  50/35   35/20Run 200m after each set

05.18.19 1/2 'Painstorm'

WOD
1/2' Painstorm'
3 RFT 35/25 DBs - or use KBs if you are familiar with the KB snatch
10 manmakers
20 DB deadlifts
30 single arm DB snatch (15/side)
40 single arm OH lunges (20/side)
50 KB swings (or swing one of your DBs)