Wednesday May 23 2018

Wednesday May 23 2018

 -Warm Up-


2 rounds


8 eccentric ankle dorsiflexion

10 plate hops

20 sec bottom of a dip hold

5 lateral step ups each leg

10 banded good mornings

8 sciatic nerve floss each leg



-Strength-


6-6-6-6


Tempo Ring Dips


3 down

3 at the bottom

3 at the top


Then


4 x 1:00 Max Double unders


Rest :90 seconds



-WOD-


18 minute cap


4 RFT


200m Double KB farmers carry 

12 Burpee Box Jump overs

12 T2B

Tuesday May 22, 2018

Tuesday May 22, 2018

 -Warm Up-


2 rounds


10 walking Samson lunges

5 single arm push press

10 inverted rows

5 deadbugs each side

10 medball cleans


-Strength-


3-4 sets


10 weighted KB sit-ups

1 minute single leg wall sit (:30 each leg)

10 behind the neck lat pull downs


-WOD-


AmRaP 20


20 cals rower

15 wall balls

10 push press 95/65

5 C2B pull ups



Monday May 21 2018

  -Warm Up-


2x


10 lateral step ups

(5 per side)


5 Four Part Squats


10 banded good mornings


Then


800m run (bridge)


-Strength-


Back Squat


7-7-7 @60-65%


Axel or fat grip deadlifts


5-5-5 @ moderate weight (60-65%)



-WOD-


12 minute cap


3 RFT


400m run

10 power snatches 135/95