12.14.18 Friday

December 14, 2018

 

 

Mob: SB Pecs/Infras x2m + Banded SHoulder Swimmers x45s (Would you rather start a colony on another planet or be the leader of a small country on Earth?)

 

2 rounds:

KB BU Arm Bar x8e

Pushup Into Inchworm x5

Banded Tri Ext x15

 

Skill: HSPU Skill

2x3 Wall Kickups

2x3 Ecc Lower

2x3 Legs Slides

 

3x5-8 Kipping HSPU* use pad (Open Standards) + 10 Hollow Body + 10 Supermans + PVC Lat Stretch x5 breaths  

 

*Use Chalk to outline Hands to Shoulder width

 

Strength: 3 sets

½ Kneel KB BU Press x8e

Tall Kneel Rope Tri Ext x15-20

Band Spreads x20

 

WOD: Tabada Sprints

20s Sprint/10s Walk x12 rounds

 

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