07.17.19 Partner WOD

Warm Up
2:00 light cardio
5 slow lower squats with a 5 second descend- push knees out + stay tall
20 abmat sit ups
take 30 seconds to a 1:00 for laying front rack stretch (take 3 good inhales and exhales)
https://www.youtube.com/watch?v=S9U0JGGNx9Y

1:30 light cardio
15 second hollow hold
5/side banded psoas march with a 5 second hold


Skill: gymnastics conditioning 9:00 EMOM
set one: 6 reps single leg TTB- or single leg knee raise
set two: 6 reps seated good mornings- light load on bar or empty https://www.youtube.com/watch?v=ZYGr_OmM-yw
set three: 8 reps V-ups


Barbell warm up-
5 front squats
5 front squats with a 2 second pause at the pocket position (right before you extend the hips)
5 front squats with a 2 second pause at the pocket + push press
5 thrusters- no pausing

WOD
"Hang in There"
Partner wod- one works, one hangs per minute- partner A is completing the 5 thrusters and the 5 burpees in the first minute. Partner B needs to stay hanging from the pull up bar the entire time partner A is working.

EMOM 20:00
5 thrusters 115/75 95/65 75/55
5 burpees
while your partner hangs from the bar

08.27.18

Warm Up
200m run
10 hang muscle cleans- empty bar

10 dead bugs

200m run
10 hang power cleans - empty bar

10 2- legged pistols  keep knees and feet together as you squat

Mobility:

DB suitcase RNT split squat
https://www.youtube.com/watch?v=flhy1TrRvoY&feature=youtu.be&utm_source=Revival+Strength

Banded Lat stretch x 30 sec each side

Skill: OHS
6 sets of 3 reps starting at 70%- build with solid technique

ABs:
2 rounds not timed
single leg TTB x 5 reps each leg
ring support hold x 45 sec
side plank x 60 sec each side


Barbell Warm Up- coach led

WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75    95/65
ring rows- option to elevate feet