May 9, 2013

 

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
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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