Oct 27, 2016

PRE-WOD MOBILITY:

Light rolling for 2 min of:

  • thoracic spine/ shoulder blades/lats/traps
  • quad/adductor

 

a) WARM UP/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

 

b) STRENGTH A:

Superset 3 sets of:

  • Heavy Sandbag squat x 6 reps
  • Ab Wheel Rollouts x 5-10 reps
  • Landmine Rows x 5-6 reps each arm – keep bar away from body & move slow (~5 secs on the way up)

Rest 1 min between sets

 

c) STRENGTH B:

Two sets per arm of:

  • Length of Gym and back Reverse Sled Drags – for max load (think quick feet – hips square to the sled) **One arm the way there, turn around quick, same arm the way back.

Rest 2 mins between sets

4x:

  • Yoke carries (on back) for length of the gym and back – (no stopping, move FAST) **partner up and go back and forth quickly for your 4 sets

 

d) POST-WOD MOBILITY/RECOVERY:

Same as warm up, add:

  • 3 min pigeon pose
  • 2 min couch stretch

 

Posted in WOD