03.03.2022

Warm Up
2 rounds
50 skips around the gym
20-30 second handstand hold
10 each side single arm strict press
10 each side single arm OHS or front rack squat
30 second banded ankle stretch

Strength
2 squat cleans + 1 jerk
set 1-2 @60%
set 3-4 @65%
set 5-6 @70%
set 7-8 @75%


WOD
"Carry On"
E2MOM for 20:00
station one- 10-12 cals row + 6-10 sprawls- burpee with no push up
station two- 10-12 cals bike + 100 foot sandbag carry or farmer carry

11.28.2020

Warm Up
12-10-8-6-4-2
lateral hops
DB bent over rows
yoga push ups 6-5-4-3-2-1


Mobility
10 leg lift overs- DB at your feet, lift legs over and back
5/side dead bugs- move slowly
10 prone floor angels- palms up to start the movement to thumbs up overhead
10 deep squat progressions


WOD
"War Hammer"
27-21-15-9
sprawls- burpee with no push up
power snatch 95/65
400m run at each break


at home version
27-21-15-9
sprawls
DB snatch
400m run