Warm up:
400 m run
1:00 wall snatch
200 m run
:30/:30 banded shoulder release
100 m run
10 burpees
Skill: with partner watching form
Thrusters
5 x 8
*20 sit ups after each set together
WOD- 12 min AMRAP
100 m run
5 squats
10 superman
15 box jumps
Hip mobility
7-2-12
Warm up: 2 rounds
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row
Samson lunge D&B
Bear crawl D&B
Spidey lunge D&B
Plank walk D&B
*5 push ups on each down
10 sit ups on each back
Skill:
3x3 dips.
*find a progression that challenges you. (rings, bands, straight bar, box)
**internal rotation mobility between sets. Straight arm and bully.
Strength - 5 rounds
Using progression from skill.
3 tempo dips - slow as possible down 2 sec hold at bottom
6 DB bent over row
WOD
21-15-9
Dips
Air squat
Bent over row
Subscribe to:
Posts (Atom)