06.26.19

Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


Mobility

2 rounds:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝
then..
Perform 5 reps zombie squats with light load

Skill: front squat
5 sets of 4 reps @ 65-70% tempo 3111

WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box

04.23.19

Two sets of:
Assault Bike/Row  x 2 minutes @ medium pace
Hollow Body/Arch Swings on Pull-Up Bar x 5 reps
Ring-Rows x 8 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom (light weight)
and then …


Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be


Gymnastics Skill Session
Target Reach Swing x 10 reps    https://www.youtube.com/watch?v=4vwTkpOvdjw&feature=youtu.be
(Take your time doing this drill)
and then …
Three sets of:
Air Chair Swing Drill x 3-5 reps https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be



Skill: box steps ups with front rack bar
3 sets of 6 reps/side
moderate weight- go the same or 2-3% heavier then 4/9/19

Primer:
3 rounds not timed
7 inverted ring rows with a 2 second pause
50 feet walking lunges with DBs in farmer carry


WOD
3RFT
20 KB swings 70/53
4 bar muscle ups or 6 C2B pull ups/pull ups
12 DB front squats  50/35  35/20