Monday, August 12th, 2019


Published August 11, 2019


WOD:

Coach leads group through:

25m walking lunge with thoracic twist

25m weighted tip toe walk

10 KB Squat press out

10 KB Cossacks, alternating legs

x 2 rounds

 

then:

 

A1. Frankenstein Squat (video) work up to 3 reps @ 70% feel over 5 sets each one has a 1sec. pause in the bottom.

*This drill teaches you the proper positioning of both the bar and your body during the clean and front squat. ... Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place.

** If you are uncomfortable with this new position, just front squat.

A2. Double DB bent over row x10-12 reps x 5 sets

A3. DB side lying ext. rot x10/side x 5 sets

+

0:00-10:00

10.9.8.7.6.5.3.2.1

DB hang clean, 50/35#

DB thruster, 50/35#

**if you finish early amrap DB farmers carry in 50' increments to the 10:00 mark

rest 3:00

13:00 - 20:00 amrap the following

100m run

30 double unders

10 v-ups

 

Quick Hiit:

Each movment is completed in :60 intervals directly into :30 of jumping jacks

Set 1:

Air Squat

Wide-to-Narrow Push-Up

Squat Jump

Full Tuck Crunch

 

Rest :60

 

Set 2:

Forward and Backward Lunge

Tricep Dip and Hip Lift

Kneel to High Skip

Bicycle Crunch

 

Rest :60

 

Set 3:

Bridge Scissor

Dead Bug Plank

Squat Thrust Jump

Toe Touch Crunch

 

Rest :60

 

Set 4:

Lateral Lunge to Knee Drive

Inverted Push-Up (feet on plates)

Skater With Squat

Single leg v-up

 

Rest :60

 

Set 5:

Plank Walkout and Push Up

Supermans

Burpees

Rock-Up to Single-Knee (single leg crunch - shoulders off the ground.)

 


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