Friday, January 17
“I have not failed. I've just found 10,000 ways that won't work.” - Thomas Edison
Warm-up
3 rounds, not for time, of:
1 min of easy biking, rowing, or jogging
30 seconds of foam rolling your lats and low back
20 seconds of lateral banded steps
7 hip & back extensions
10 stiff legged deadlift, empty bar 45/35 lbs
10 glute bridges, empty bar 45/35 lbs
6 box step-ups and steps-downs, you choose the height
Strength/Skill
(AFTER WOD)
For quality:
Side Plank, L 3 mins/R 3 mins
Athlete Instructions
Accumulate 1-3 minutes per side.
Movement Demos
Landmine Twist
12-12-12
WOD
15-12-9 reps, for time of:
Deadlift, 275/185 lbs
Box Jump, 24/20 in
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling