Mobility & Activation
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Front Squats (use a light to medium sized dumbbell)
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
3 Burpees
20 Seconds Assault Bike
3 Burpees
10 Seconds Assault Bike
3 Burpees
Squats, squats, squats …
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 5151
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 15 seconds
Single Kettlebell Goblet Squat x 15 reps @ 10X0
Rest 3 minutes
Conditioning
For time:
Row 1,000 Meters
30 Toes-to-Bar
20 Shoulder to Overhead
30 Toes-to-Bar
Row 1,000 Meters
35-54: 135/95 lbs
55+: 95/65 lbs
Can you do this sub 15:00?
Rest until recovered, and then …
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
MA
SQUATS = 26, 35 THEN 53 KBS
METCON = 16:05, WANT ANOTHER SHOT WILL TRY AGAIN
Tired today—so definitely an easier version today: 6 rounds of 200run—is actually about 230, 8 TTB and 5 push press at 65#. Took just under 14 minutes—nice to just keep moving.
Squats @50’s …ugly
Wod – 14:48 – ran 800 m instead of the row 1000m
M&A) done
Squats x 3) done @ 44# KBs
Condo) 13:34 115# (TTB: 15/5/singles then 5/singles, S2OH 10/10)
Skipped the shoulder work
M&A) done
Squats x 3) done @ 50# KBs
Condo) 14:01 (TTB: 12/8/6/4 then 6/6/6/6/6, S2OH 10/10)
Skipped the shoulder work – too hot in the gym…
A. Squat squat squats! 20/16 kg KB 20 for goblet squats
B. 13:48
60 cal AB
T2b 11/4 then what I could get
12/8 for STO
5/3/2 a bunch of 2’s
60 cal AB
C. Holy shoulder smoke! First set was tough second painful
What’s the cluster of??