10.01.18 Mr. Joshua Mix Up

Warm Up:
3 Rounds
30 seconds of single unders
10 hollow rocks
10 supermans

then...
One round
Right side KB press x 5 reps + 25 feet single arm KB OH carry
Left side KB press x 5 reps + 25 feet single arm KB OH carry


Mobility:

1. Half-Kneeling Adductor Dips x 10 reps each side
This “open” position can be more comfortable for those with limitations to hip internal rotation. This option also provides ankle mobility benefits.
2. Split-Stance Hip Abduction End-Range Lift-offs x 10 reps each side
Here’s a good @functionalrangeconditioning inspired movement to build some motor control at end-range hip abduction to make ROM changes “stick.” Don’t let the hip “fall out.”
https://www.instagram.com/p/BmyBcA8lyyP (#4 and #5 on video)


Skill: Deadlift
6 reps @ 55%
8 reps @ 65%
6 reps @ 75%
4 reps @ 80%


WOD
Mr. Joshua Mix Up
14:00 AMRAP
20/15 cal row
15 deadlifts 225/155 165/105 95/75
30 abmat sit ups

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki