Warm up starts at 8:30am. Athlete briefing at 9am. There is no 7am or 8am class.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: 1 length of the gym forward bear crawl- elbow to knee, up on the toes kind of crawl Russian baby makers x 10 MB hamstring curls x 10 - slow eccentric 1 length of the gym high knee skip Seated low banded row x 20 1 length of the gym reverse bear crawl- knee to elbow and up on toes Empty bar good mornings x 15 Empty bar RDL x 15
Mobility: Banded lat stretch x 1:00 each side Frog pose 2:00 hold- Walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls. Bring the elbows and forearms on to the floor. Slowly exhale pressing the hips towards the back wall until you feel a deep stretch in the hips and inner thighs.
Skill: FS + jerk 6 sets of 2 front squats + 1 jerk @ 70-75% Rest 1:30 in between sets
WOD 4 RFT 21 Deadlifts 135/95 15 Box jump overs 24/20" 9 Jerks 135/95
Post Set- Abs- 2 sets of the following. Rest as needed in between With a Running Clock: 0:00 – 0:30 – Pushup Plank- plank from hands 0:30 – 1:00 – Elbow Plank 1:00 – 1:30 – Side Plank (Right) 1:30 – 2:00 – Side Plank (Left) 2:00 – 2:30 – Elbow Plank 2:30 – 3:00 – Pushup Plank