Thursday, September 19
We cannot solve our problems with the same thinking we used when we created them.
Warm-up
2 mins of running, biking, or rowing
-then-
2 rounds (not for time) of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
10 hip and back extensions
10 glute bridges (empty/light barbell)
30 secs of lateral banded steps
(NTE 10:00)
Strength/Skill
Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Athlete Instructions
Goals
75% 1RM or higher
Movement Demos
Then, 3 RFQ of:
Double Kettlebell Reverse Lunge x20
Athlete Instructions
10 reps/leg.
Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
WOD
For time:
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Athlete Instructions
For time, or not.
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Wrist/Forearms
Wall Stretch
Hamstrings