workout of the day
08.22.18
WOD
Nicole
20:00 AMRAP
Run 400m
max reps pull ups
*pace is key here. Don't go all out on the first rounds of pull ups and then only do 2-3 on the last rounds. Pick a number you can consistently hit.
Warm Up
row 3:00
2 rounds:
5 each direction lateral lunge with PVC extended out front https://www.youtube.com/watch?v=up4l1B0GE9c
10 steps each side lateral quadruped crawl
5 each direction lateral lunge + pulse with KB (Cossack squat with pulse) https://www.youtube.com/watch?v=huu1d86b854
10 each side lateral bounding with MB https://www.youtube.com/watch?v=huu1d86b854
5 each side bird dogs
Mobility:
Squat Flow: https://www.instagram.com/p/Bmjiu-xHGfG
3-5 reps of each movement
1. greatest stretch- spiderman + reach
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo
Skill: front squats
4 sets of 5 reps with a :02-:03 pause at the bottom
start with lighter load and build
WOD
Nicole
20:00 AMRAP
Run 400m
max reps pull ups
*pace is key here. Don't go all out on the first rounds of pull ups and then only do 2-3 on the last rounds. Pick a number you can consistently hit.