07.19.2023

Strength
3 sets
A.  DB floor press x 10-12 reps @20X1
B.  wide grip strict pull ups x 6-10 reps
C.  DB curls- start with hammer curl up then reverse curl down x 8 reps @2020

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex  135/95  115/75  95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence) 
load is your choice- be able to complete 50m unbroken!

05.03.18

Warm Up400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers

Mobility:

Two sets of: Dumbbell suitcase RNT split squat x10 reps each side https://www.youtube.com/watch?v=8htaPttaaVA Dumbbell single leg RDL x 8 reps each side https://www.youtube.com/watch?v=frXMwmAedBU Inchworm Walk + Scap Push-Up + Press Up x 5 reps

WOD Every 3:00 for 15:00 complete 2 strict hspu from the box or on the wall 8 box jumps 24/20" 10 DB thrusters 50/35 35/20

If time remains: POST WOD 3 rounds not timed- athlete chooses load on sled (103# sled) Sled drag forward - to the fence Sled pull backwards- from the fence to the start line