6.18.18 Monday

June 18, 2018

 

 

Mob:

FR low back and hamstrings + Ankle Walks x50y ea (QOD: If you could change one thing about yourself what would it be?)

 

Warmup:

Seated rope pulls x3

Band Good morning x 15

Dynamic Spider man x 5 each

 

Skill: Sumo DL

2x5 each PVC hip hinge (wide stance)

 

Then with KB 2 rounds:

Sumo stance ½ RDL x 10

Sumo Stance RDL to DL x10

 

Strength: Sumo DL

4x5 @ RPE 7

 

  • 4x5 Wall Squat Breathing w/ MB Between legs 

 

WOD: For Time 25 min cap

400 M run

50 pistols or Goblet Squats (55/35)

5 rope climbs

400 M run

40 pistols or Goblet Squats (55/35)

4 RC

400 M run

30 pistols or Goblet Squats (55/35)

3 RC

400 M run

20 pistols or Goblet Squats (55/35)

2 RC

400 M run

10 pistols or Goblet Squats (55/35)

1 RC

 

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