3.18.19 Monday

March 17, 2019

 

 

Mob: Fill out Habit Tracker =) SB Feet/Calves x2m + Ankle Walks x50y ea( What Movement will we see in the last open workout: Thrusters, Pistols, KBS, Push Press?)

 

2 rounds:

Supinated Grip Ring Row x8

Wall/Pike Walks x3 + 10s Hold

Calf Stretch x30s

Band Tri Ext x20

 

Skill: Strict MU Skill

3 rounds:

5 hollow body + 5 hollow rock + :20s hollow hold

Kneeling wrist stretch x :30s

FG Strict Transitions (leg Straight no dip) x5

 

4 rounds:

Ring Pullups  x3-5

Tempo ring dips x 8 (331)

 

WOD: 16 m EMOM

Min 1: 50 DU

Min 2: 5-10 y HSW or 5e Wall Facing Shoulder Taps

Min 3: 15 T2B

Min 4: 15 Burpee to target

 

Strength: 3-4 sets

:30/:30

Band Tri

Band Facepull

Band Bicep

 

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