05.15.18

Warm Up 3 rounds at warm up pace 200m run 12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A 12 clamshell planks (6 each side)- hold for :03 at the top of each rep  https://www.youtube.com/watch?v=Jpy5PZTFVYw One round of the kip cadence-  2 kip swings + 2 tuck ups + 2 TTB

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill:  Stamina Squats week 6

On the 2:00 for 6 sets

2 fronts squats + 4 back squats @ 70-85% 1RM front squat

WOD

5 Rounds

30 secs TTB- hanging knee raises

30 secs rest

30 secs burpee box jumps  24/20"

30 secs rest

* record all reps- write down the lowest round

04.26.18 Amma

Warm Up400m row or run 10 cossack squats 10 reverse lunges 20 monster walks with mini-band

then... 200m row or run Inchworm Walk + Scap Push-Up + Press Up x 5 reps incworm + lean forward and slide feet to hands or hop feet to hands x 5 reps

then... snatch- 3 reps of each x 2 sets snatch grip RDLs snatch pull from the hang OHS

Mobility Banded face pulls x 20 reps - light band Banded hip flexor stretch x :30 each leg Deep squat progression x 5 reps

WOD Amma 4 RFT 15 burpee box jumps 24/20" 20 cal row 16 hang snatch 95/65 400m run