05.03.19

Warm Up
3 rounds
5/side shoulder taps
5/side pallof press
10/side KB swings
50 feet single arm overhead KB carry


Mobility: 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 rack box squats- heavy load for 6 reps
Build to your heavy load in 4 sets.

WOD
For Time
20 sandbag step ups 24/20"
20 (10/side) hammer strikes on tire
10 sandbag over the shoulder
40 sandbag lateral hop overs
10 sandbag over the shoulder
20 hammer strikes
20 sandbag step ups
40 sandbag lateral hop overs

07.14.18 Hammer Time

Bring a Friend today for class!  7, 8 or 9am. It's always better wodding with a friend

Make up Strength/Skill

WOD 20:00 AMRAP- partners- each person needs to complete one set of reps of an exercise before their partner can complete the next exercise. So partner A does all the hammer strikes, then partner B does all the lateral hops. The next round partner B will do the hammer strikes and partner A will do the lateral hops.

'Hammer Time' 20 reps total hammer strikes 20 reps total lateral hops over the DB 20 reps total alternating DB snatch 50/35 35/20 20 reps sit ups

**after each completed round both partners need to do a Single arm DB OH carry to the pylon and back- switch arm with weight at the pylon

06.07.18

Warm Up:2 easy rounds

10 each direction lateral banded step overs 10 tall kneeling banded hip thrusts 10 each leg reactive step downs 10 prisoner Kang squats 10 each side parallette push up with shoulder tap *video shows all of the above

https://www.instagram.com/p/BjU5UwYh9Kp/?taken-by=marcusfilly

Mobility 10 wall slides 15 hollow body hold banded lat pull downs 20 sec thread the needle each side

Skill: strict press week 5 2 sets of 10 reps @ 70-75%

WOD 4 RFT Farmer Carry heavy x 50m KB or DB each hand Hammer strikes x 20 alternating sides Russian twists with DB x 20 total