04.06.2021

Warm Up
Squat flow 4 reps each movement for 2 rounds
https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot

Primer
https://www.instagram.com/p/CKZqbCVFxJC/

10/side Elevated Single Leg Glute Bridge
10/side Deficit Cossack Squats
10/side Rear Foot Elevated Split Jumps
10/side Concentric Only Pistol Squats rest as needed in between exercises


Strength
Front squats
3-2-2-1-1-1
starting at 65%- 70%-75% and then singles at 80%+

WOD
"Wet Floor"
15:00 EMOM
min 1- run 100m (fence and back)
min 2- wreckbag cleans x 12
min 3- 6 TTB + 25 DUs or 50 singles

cool down
1:00 cat/camels
1:00 saddle pose
1:00 childs pose

10.05.19 Partner WOD 'Step by Step'

Make up Strength/Skill


WOD
Team of 2
Step by Step- 15:00 Time cap
30 wreckbag cleans 70/50/35
100 feet wreckbag walking lunges- each person
60 TTB- one works, one holds the wreckbag
400m run together with bag
60 TTB- one works while one holds the wreckbag
100 feet wreckbag walking lunges- each person
30 wreckbag cleans


Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00