Oct 13, 2016

 

PRE-CLASS MOBILITY:

Light rolling:

  • for 3 min of your thoracic spine & lats
  • for 1 min of traps
  • for 2 min of quad/adductor per side

 

a) WARM UP:

  • 28 burpees – Happy Birthday Aaron G and Pearce!
  • 28 jumping jacks
  • 28 supermans
  • 28 hollow rocks

 

b) SKILL WORK:

EMOM for 12 min:

  • 1: 10 beat swings – perfect practice
  • 2: 5 tempo push ups (55X1 – 5 seconds down, 5 sec hold, drive up, pause for a second at top) – squeeze the bum
  • 3: 5-8 Headstand Press Ups (https://www.youtube.com/watch?v=2fbae9zztg4) -if you don’t have a press up, practice tripod and lifting knees off elbows
c) STRENGTH WORK:

2x of:

  • Viking Sloth Press x 5 reps per arm (first time for this movement – figure a weight to give a challenge)
  • Ab Wheel Rollouts x 5-10 reps
  • Landmine Rows x 5-6 reps each arm – move slow, then move even slower. ** make sure you hold the bar away from your body to engage the lats

 

d) STRONGMAN CONDITIONING:

3x of:

  • Length of Gym and back Reverse Sled Drags – for max load (Think quick feet) **One arm the way there, turn around quick, other arm the way back.

Rest 60-90 sec seconds

4x:

  • Prowler SPRINT for the full length of the gym (no stopping, move FAST)  ** partner up and go back and forth quickly for your 4 sets

 

e) POST WOD MOBILITY:

Same as warm up, add:

  • 3 min pigeon pose
  • 2 min couch stretch
  • 1 min ankle/calf stretch

 

Posted in WOD