Warmup: Hinge pattern with dowel x 5 10 kb deadlifts 10 active shoulders hinge pattern with dowel x 5 10 kb swings 10 beat swings hinge pattern with dowel x 5 Kettlebell figure 8’s x 10/way 10 pullups or 10 ring rows Lift: 8-10 sets building in weight to establish:
Warmup: Partner medicine ball pass with: dowel hinges in between rounds dowel dislocates dowel inlocates Lift: 4 rounds: 6 strict chinups 12 ring rows 25 band pull aparts WOD: Helen 3 rounds for time of: Run 400 m 21 kb swings 12 pull-ups
Warmup: Running Drills Mobility – pec stretches and hip and ankle mobility Lift: Back Squat 4×10 Partner WOD: 15 minute AMRAP: Row 200 m 10 overhead squats -alternating rounds with a partner-
Warmup: Bridge Run Foam roll Dynamic mobility Burgener Warm-up WOD: AMRAPS: 5 minutes max rowing 4 minutes max 50 m shuttles (outside from yellow box to first speed bump) 3 minutes max sit-ups 2 minutes max squats 1 minute max snatch
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