clauCFE:

MOB

DYNWU

WOD:

9 by 300m Row

30s Hold between Rounds

Rounds 1,2,3-Hold Wall Sit

Rounds 4,5,6-Hold Plank

Rounds 7,8,9- Hold Hollow Body

 

 

CF:

MOB:

Hamstrings: Flossing, Smashing

Hips: Groin, Pigeon w Box, Hip Ext w/ Band Work,  External Rotation of Hip w/ Capsule Work

Rack: (HBBS): Spine Smashing, Lat Rolling, Band Distraction

 

A. GWOD

4 Mins For Reps: Tabata Pistols

20s on, 10s off

Tabata One Leg then Rest 1 Min and Tabata Other Leg

 

B. 1 1/4 Back Squat

5 by 3 @ 60% of 1RM

5 by 3 @ 70% of 1RM

 

C. “Double Annie” 20M CAP

100-80-60-40-20

Abmat SU

Dbl Unders

LV1: Reg Annie with SU and KBS (18/12)

LV2: Reg Annie with SU and Reg Jump Rope

LV3: Double Annie with SU and DU/Reg Jump Rope Mix

LV4: Rx’d

 

 

 

 

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