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11.03.17

3
Nov

11.03.17

Warm Up
2 Rounds:
1:30 Light Row or Bike
5 Hand-Release push ups
10 Slow Air Squats
:30s Single leg RDLs – one side per round- keep other foot on ground behind

2 Rounds:
1:30 Light Bike or Row
5 Wall Squats
10 Banded Good Mornings

Primer:
9:00 EMOM
min 1: hollow banded pulls x 15-20 reps
use a light band. Tie to the rig- lay on a bench- reach back to band with straight arms, no slack in the band. Hit the hollow position on the bench (scale to a tuck position) and pull the band with straight arms down to the hips.
key points:
1. don’t let shoulders drop every time you bring band back behind you- stay in hollow position.
2. go to scaled if you get tired
3. pull with straight arms
4. more resistance move further away from the band
min 2: supermans x 15-20 reps
min 3: sumo squat hold x :45- hold in a passive squat

Demo and practice TTB with the kip cadence complex
2 kip swings
2 knees to chest swing
2 TTB

 

WOD
10:00 AMRAP
2 Sandbag cleans
2 TTB
4 Sandbag clean
4 TTB
6 SB cleans
6 TTB
keep adding 2 reps until time expires

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