11.06.2020

Warm Up
2 rounds
10 wall slides

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q

10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc

10 each side lateral banded step overs- use the plate from the drop lunges




Mobility
wrist stretches x 1:00

banded work x 10 each- use the thin orange bands

1. 3 second holds in the 'w' position x 4 sets

2. pull aparts

3. diagonal pull aparts

4. pass thrus





Skill: handstand progressions (10:00)

1. donkey kicks x 10 reps
2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
**great read**
https://wodprep.com/blog/handstands-for-beginners/




Strength

Every 2:00 for 12:00

2 clean pulls

1 power clean
1 squat clean
build load from 60%


WOD
"Air Walker"
3 rounds for time
20 single DB front squats 50/35 35/20
15 HSPU or sub pike from a box
10 single arm devil's press - 5/side 50/35 35/20

09.12.2020 Partner WOD

Warm Up https://www.instagram.com/p/CCWWfP6FvfA/
2 rounds
100m run + 50 single jumps
With a single dumbbell: 2 DB bent over rows + 2 DB snatch + 2 DB OHS each side
100m run + 50 single jumps
With dual dumbells: 4 alternating DB rows + 2 dual DB cleans + 4 alternating DB press

Mobility
body saw x 10 reps- a plank position on the elbows, rock forward and back
deep squat progressions x 5 repspigeon pose x 30 seconds each side
deep squat hold x 30 seconds


WOD
"Game Day"partner "You go I go"
For Time
12 rounds
24 DUs or 48 singles
8 alt. DB snatch 50/35 35/20
into
12 rounds
12 wall balls 20/14
6 single arm devil's press 50/35 35/20

06.24.2020

Warm Up
75 DUs or 150 single unders
3 x DB complex
50 DUs or 100 single unders
3 x DB complex
25 DUs or 50 single unders
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move.  Hold the DB like a hammer (upright).


Strength set
3 sets
Front squat x 6 reps @3331
DB/KB cross chop x 10/side https://youtu.be/VvihIHYN6vI


WOD
"One Arm"

10-9-8-7-6-5-4-3-2-1
single arm hang clean & jerk
single arm devil's press
start with 10 reps hang clean & jerk on the right side, then 10 reps on the left side . Next do the same 10 reps right side with devil's press, then 10 reps devil's press left side