Oct 6, 2016

a) WARM UP: From 0-10 min

  • Light rolling for 2 min of T spine/lats & glutes
  • 30 sec Pigeon pose – each leg
  • 30 sec banded lat stretch
  • 30 sec wall stretch

Rear Delt Warm Up – Two sets of:

  • Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
  • Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
  • Incline I Raises x 10 reps (face down, raising straight arms in front)

 

b) STRENGTH:

EMOM for 16 mins of:

 

c) WOD:

12 min AMRAP of:

  • 4 lengths of gym – sandbag/dball bearhug carry (heavy)
  • 10 sandbag/dball bearhug squats
  • then :30s rest

After 12 mins, finish with:

  • 30 evil wheels
  • Max effort front plank for time

 

d) RECOMMENDED MOBILITY:

  • 2 mins pigeon pose per leg
  • roll glutes

 

Posted in WOD