Warm-up:

15 Leg swings

15 Ankle rolls

400m Run

Stretch Calves on Rig Post

Samson Lunges down

Spiderman Crawl back

Banded Hip Distractions

15 Slow tempo Squats

 

Strength:
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

Goal is to increase load used last week.

 

WoD:
For time:
Row 1000 Meters
75 Russian Kettlebell Swings (53/35)
50 Wall Ball Shots (20/14)

 

Accessory Work:
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

Mobility:

Banded Shoulders

Roll Quads and Posterior

Couch Stretch

 

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021