10.17.2021 Swim WOD

18:00 AMRAP

Turkish sit ups x 6 each side
goblet squats x 5
devil's press x 4 each side
reverse lunges x 3 each side
20 second bent knee hollow hold
100yd swim

12.28.2020

Warm up

2-3 rounds through

10 banded lateral walk /side

10 monster walk forward/backward

:45sec plank

10 KB tempo goblet squat 32X1(warm-up weight)

10 glute bridge with 2sec pause.

Burgener Warm Up with PVC or stick

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Strength

8 sets every 90 seconds- Oly lifting

1 clean pull
1 segmented power clean- pause at the knee and mid-thigh

1 hang power clean
start at 45-50% 1 RM power clean

Strength at Home

3 sets
A. DB rack kickstand squat 31X0 6-8/leg https://youtu.be/xXYVPaCRhMg
B. Suitcase curtsy squat 3030 x 5/leg
C. Prone scapular retractions x 40 seconds https://youtu.be/kbdjnPwCCD0

WOD

"Turkish Challenge"

Turkish sit up weight: 35/25
Tall kneeling and Russian twist weight: 53/35

For Time

10 Single Arm Turkish Sit Up R

10 Single Arm Turkish Sit Up L
10 Single Arm DB Rack Tall Kneeling to Standing R
 10 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists- 10 each side
8 Single Arm Turkish Sit Up R
8 Single Arm Turkish Sit Up L
8 Single Arm DB Rack Tall Kneeling to Standing R
8 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
6 Single Arm Turkish Sit Up R
6 Single Arm Turkish Sit Up L
6 Single Arm DB Rack Tall Kneeling to Standing R
6 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
4 Single Arm Turkish Sit Up R
4 Single Arm Turkish Sit Up L
4 Single Arm DB Rack Tall Kneeling to Standing R

4 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists
2 Single Arm Turkish Sit Up R

2 Single Arm Turkish Sit Up L
2 Single Arm DB Rack Tall Kneeling to Standing R

2 Single Arm DB Rack Tall Kneeling to Standing L
20 Russian Twists

Cool Down

1:00/side supine twist

2:00 saddle pose

1:00 Jefferson curls