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

12.06.18

Warm Up:
4:00 row/bike/jump/run- mix it up
30 sec deep squat hold
30 sec puppy dog pose

then 5 sets of

4 Cossack squats
4 burpees
4 jumping lunges or thai squats

Primer: 6:00
EMOM
odds- 30 second handstand hold on wall
evens- 30 second plank or hollow hold

Skill: strict press
Empty bar x 20

50% x 5
60% x 4
70% x 3
75% x 2
80% x 1

then
55% x 5 x 2 sets

WOD
Every 3:00 for 12:00
bike 10/8 cals
3 reps with wreckbag in the front rack position
reverse lunge right + reverse lunge left + squat
2 reps with wreckbag
plank pull through right + plank pull through left https://vimeo.com/227299956
1 rep with wreckbag
climbing push up right + climbing push up left https://vimeo.com/227292600