07.19.17 Lunging in all directions

Warm UpMusical bear walk Set up a line of MBs (1 less then the number of people) in the middle of the gym. Each person needs to bear walk around the line of MBs while music is playing. When the music stops, you need to sit on a MB. The person out needs to hold a plank while the music is playing for the next round. Rest when music stops. Play continues until one person is left.

Mobility: 2 rounds MB hamstring curls x 5 reps Keeping the mid line braced, drive the hips up toward the ceiling by engaging the glutes and hamstrings. From here, extend the feet out and then roll them back to the start position while maintaining contact with the medicine ball. Back extensions x 10 reps Band pull aparts x 15 reps

 

Skill: Bulgarian split squats 4 sets of 10 reps each side- heavier then 6/26/17

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD For Time 10 Thrusters 95/65 20 TTB- sub hanging knee raises 30 Reverse lunges with barbell front racked 40 Sit ups 50 Skaters (25 each side) 40 Sit ups 30 Step ups with barbell front racked 24/20" 20 TTB 10 Thrusters