06.14.2021

Warm Up
3 sets
5 DB windmills/side
20 quadruped shoulder taps
10 alternating underswitch to crab reach
30 seconds table top hold

Primer
5:00 EMOM- each minute complete:
20 second feet elevated down dog hold
4-6 push ups

WOD
"What do you want from me?"
every 3:00 for 5 sets
21 cal row or bike
12 sandbag ground to over the shoulder or sandbag cleans
9 HSPU


Strength: back squats
8 reps @ 55%
6 reps @ 60%
4 reps @ 65%
2 reps @ 70%

07.10.18

Warm up 2 easy rounds of: 200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats

Primer: Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill: front squat 12:00 to complete Tempo front squat- build to a heavy single with :03 descend, :03 pause, then drive up

WOD 21-15-9 cal bike OHS 135/95 95/65 65/45

Post WOD 3 rounds not timed- move efficiently seated sled drag face pulls- one length of the gym https://www.youtube.com/watch?v=y5--kp9I7u4 tire flips x 5 reps hollow holds :20