| a) WARM UP:
2 mins on rower, airbike or ski erg – everyone gets a 30 second turn on the ski erg
2 rounds:
- 10 beat swings
- 10 leg swings – front/back & side/side
- 10 Lateral Box Step Ups (just BW)
- 10 dowel pull thrus
- 10 Banded Lateral Steps
Then,
- 1 min couch stretch per leg
- 10 Lunges with a twist
- 30 secs of wall stretch
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| b) HONOUR WOD:
“Emily”
9 min AMRAP
- 15 air squats
- 5 power clean + 4 squat clean (95/75)
- 16 push-ups
*wod signifies Emily’s grade (9), age (15),and the date (5/4/16). Emily Ryan was killed in a car accident leaving Fort McMurray last week. Our thoughts go out to their family today. |
| c) STRENGTH:
To be Superset:
- 12 reps per leg @ 90% of 10 Rep Max Front Rack step ups
- 10 DB/KB single leg DL (weight in opposite arm of leg being used – maintain stable core)
- 20 Russian Twists (any weight can be used)
Rest 2 mins, then repeat 3x. |
d) ACCESSORY WORK:
- 3 sets x 10 reps bench candle stick
- 3 sets x 1 min Front Plank
- 3 sets x 45 s of side plank, each side
|
e) RECOMMENDED MOBILITY:
- Bottom of Foot LAX
- Calf Stretch
- Roll Calves
- Trap LAX
- Lat Rolling
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