05.15.2023 Partner WOD

Mobility:
A.  banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B.  KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C.  band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
 
 
 
 
Strength
Wendler week 2 cycle 3
Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

WOD
"Uno Dos"
Partner Up
part one
8 x sled push 25m each- one push, one walk along- heavy

part two
40 x sandbag clean and throw over a racked barbell.
barbell needs to be close to chest height of pair

01.12.2023

Warm Up
2 sets 
50 feet shuffle each side
4 point single leg hops x 5 each leg (jump forward, to the right , backwards, to the left)
banded walks x 30 seconds lateral and 30 seconds monster
medball or unweighted speed skaters x 30 seconds  https://youtu.be/GFPC45VTuwE


 
Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds
 

 
 
Strength
back squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 75-80%
3 sets of 1 rep @ 85%

WOD
"DC2"
For Time
10-8-6-4-2
deadlifts 225/155  185/125   1235/95
pull ups or C2B pull ups

immediately into

2-4-6-8-10
hang squat cleans 115/75  95/65  75/55
10-20-30-40-50
double unders or x2 single unders