04.18.18

Warm Up400m row/bike 10 (5 each side) Hawaiian squats- hang on to a post and with one leg crossed over the other knee, squat to a comfortable depth 10 bird dogs (5 extensions each side) then.. 3 sets of KB single leg RDL- 6 each leg moderate KB weight 3 sets of KB single arm half kneeling press- 6 each side - weight is opposite leg that's out

Primer Two sets of: Shoulder Circles x 10 reps each direction Narrow Grip Push-Ups x 10 reps Nose to Wall Handstand Hold x 30 seconds Cartwheels x 5 reps

Mobility

banded good morning + squat- with a blue band around body for good mornings, perform 5 reps and then immediately perform 5 squats.  Repeat to twice (total of 15 reps) twisted cross stretch x :40 each side

WOD

2 RFT

10 Deadlifts  255/185   225/155   185/125

20 HSPU- scale to piked on a box

30 DUs or 10 attempts- no singles today!

02.09.18

Bring a Friend Day tomorrow.  At any wod 7,8 or 9am.  Warm Up 2:00 Slow Bike or Row 2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 PVC platter OHS :30s second Samson Stretch each side (Video)

Mobility: Pass Thrus in a Squat x 10 reps T-Spine Pulse on Bench x 30 seconds Deep goblet squat with plate x 30 seconds MB hamstring curls x 20 reps

Skill: Single Leg RDL with KB- light load only 3 sets of 10 reps each side

Step 1:

Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20% to activate the glutes.

Step 2:

Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor.

Step 3:

Briefly pause at the bottom, then squeeze you glutes, thrust your hips forward, and raise your torso back to the starting position.

Barbell Warm Up for snatch

With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Tall Snatch x 3 reps Snatch x 3 reps

WOD

5 RFT

1 Rope Climb- extra challenge- legless

5 power snatch 115/75

10 alternating pistols