07.27.2020

Warm Up
2 rounds1

0 seated plate strict presses

5 sumo inchworms
5/side plank reach thrus
4-5 each side perfect stretch walk


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/



WOD
"Raspberry"
Every 8:00 for 32:00
Run 500m- all around the building plus the 100m fence and back
12 HSPU or sub box piked hspu
200m farmer carry- moderate load so you don't have to drop many times
40 second hold- users choice (plank, handstand, squat, L-sit, lunge, pistol)

11.08.18

Warm Up
400m row, run or bike
then..

2 rounds
single leg movements

https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy

6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Shoulder Flow: https://www.instagram.com/p/BiPe2a0h40w/
5-10 reps each exercise


WOD
EMOM 5
2 OHS @ 80%
Rest 2:00
EMOM 5
4 OHS @ 70%
Rest 2:00
EMOM 5
6 OHS @ 60%
*post weights as your score