05.04.2021

Warm Up
3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls



Strength: strict press
4 reps @ 65%
3 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90+%
1 rep @ your best

skill: pull up focus
warm up with 30 reps standing hollow pull downs
A. toe assist pull ups 3,2,2,2,2*
B. negative (eccentric) pull ups 5 x(2 x 3 second descend)
today we are going to alternate between A and B
*3 options for toe assist*
1. both fee on box
2. one foot on box
3. both feet on way up and no assist on way down


WOD
"Ham Sandwich"
4 sets- rest 90 seconds between sets
Run 200m
4 devil's press 50/35 35/20
8 DB power cleans 50/35 35/20
16 sit ups
8 DB power cleans
4 devil's press
Run 200m
rest

04.29.2021

Hot Start
2 sets
200m run
20 seconds bear crawl
20 seconds down dog
20 second crab walk
then...
200m run
20 seconds wall facing handstand hold
5 single arm Turkish sit ups + 5 single arm Z press right
5 single arm Turkish sit ups + 5 single arm Z press left
light KB- 26/15

Mobility
kneeling abductor mobilization x 10 reps each side https://youtu.be/psPR1qJd_nA
Jefferson curls x 10
KB arm bar stretch x 30 seconds each side https://youtu.be/IAByZREjXp8

Skill work: pull ups

warm up: 15 per side banded lat rows

A. toe assist pull ups 5 sets: 2,2,2,2,2

B. chin over bar hold x 30 seconds- scale to using a toe assist at the top of the chin up

things to think about:

1. pull into active hang

2. hands outside of shoulders

3. pull down as low as possible

4. maintain hollow body at top of hold

WOD
"Take Me Home"
14:00 AMRAP
suitcase DB walking lunges right side x 10/side 50/35 35/20
C2B pull ups x 8 reps -sub pull ups or ring rows
suitcase DB walking lunges left side x 10/side 50/35 35/20
deadlift x 8 185/125 135/95 115/75