10.26.2021

Warm up
2 rounds
Run 200m
10 prone PVC lift offs
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)


WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time

Post WOD

2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos

Still have time...
3 sets
Turkish sit ups x 30 seconds
rest 30 seconds
hollow hold flutter kicks x 30 seconds
rest 30 seconds

07.02.2021

Warm up
3 rounds
100m run
10 goblet kneeling squats https://www.instagram.com/p/CQeRRoqhBjk/
10 each side single leg stance KB pass https://www.instagram.com/p/CQTiOnRM65-/
10 box jumps


WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*

* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips

Strength
Tempo Front Squats
Front Squat 3131; 3,3,3,3; rest 2-3mins (focus on great positions this week - maintain strict tempo)

Post WOD
2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos