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05.09.18

9
May

05.09.18

Warm Up
300m run or row

2 rounds
12 reps DB half kneeling single side press (6 each side)
10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw
20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU

Mobility:
Wrist stretches
Lat stretches- child’s pose, puppy dog, prayer stretch, thread the needle (pick one)

Skill: strict press week 2
5 sets of 5 reps @ 63% – last week was 60%

WOD
16:00 EMOM
min 1: 50 secs sled push- moderate weight on sled
min 2: 50 secs sled rope pull- moderate weight on small sled- hand over hand pulls, feet stay still
min 3: 50 secs battle ropes
min 4: rest

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