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Warmup: 10 minutes easy: 5 inchworms w/ push-up 1 length bear crawl with high hips, 1 w/ low hips 20 band pull-aparts 10 dowel passes Technique: AEMOM x 6: 1- 5 kipping pullups 2- 10 walking lunges +5 hollow body rocks WOD: One round for time: 2 minutes: Max jumping
Hinshaw Running Drills Then… 1 minute / side quad stretch (foot on bench, knee on abmat) 1 minute / side calf stretch against rack 1 minute / side tricep stretch (front rack) with band Strength: 5 rounds: Barbell Front Squats x 8 Dumbbell Front Rack Walking Lunges x 8 steps
Warmup: ROWLING! 7 way shoulder stretch Skill: Toes to Bar In this order: On the rack, try the dragonfly version x 10 reps On the rings: 2 rounds: 5 tight swings into 5 knees to belly On the bar: 2 rounds: 5 tight beat swings into 5 knees to belly
Warmup: Burgener Technique: 10 sets building in weight: 1 hang power snatch 1 power snatch WOD: For time: 13 snatches Then, 4 rounds of: 10 ring rows 10 shuttle runs 13 snatches Tabatta: Situps
Warmup: 2 rounds: Arm Bars x 3 / side Half Getup’s x 3 / side Turkish Getup’s x 3 / side Strength: 5 rounds: (or 20 minutes) Plank x 30 seconds Bamboo bars Overhead Carry’s X 50 ft. 5 inchworms with pushup WOD: “Tavia Special” 21-15-9 Calories Burpees Situps *Everytime
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