Prep
:90 sec -2 mins rolling out hip flexors
:90 sec -2 mins rolling out glutes/hamstrings
#
Activation
500m row
10 Banded DLs
12 alt. banded side steps
:15 sec hollow hold
x2
#
Warm-up
3 Rounds
8 Russian KB swings
8 WBs
8 T2B/Knee 3 Chest
:10 sec HS hold belly to the wall
**Walking to stations
#
Mobility
2 Rounds
Banded Front rack :30 sec **each
+
Wrist Extensor :10 sec
+
Wrist flexor :10 sec
2 Rounds
Lying hip rotation hold :30 sec **each
+
Frog stretch :30 sec
#
Weightlifting/Strength
A. Power Clean + 2 squat cleans: build to heavy for the day
**not looking for a max here or trying to grind out weights
**does not have to be TnG
(17 mins)
–
B. Bent over BB rows (supinated grip): 4 sets x10 reps **building in weight
(12 mins)
#
Conditioning
AMRAP 13 @80%
16 KB alt step ups **DBs @53/35, Box @20’’(for all)
13 GHD sit-ups
3 Wall walks
–
55+:
10 GHD sit-ups
30ft backward bear crawl
#
BE Complete
1. RDLs @35-37%: 3 sets x12 reps
**% of 1 RM DL
2.m Cossack squat: 3 sets x10-12 reps **weighted for those who can
3. 2-3 mins rolling out lower back
4. 2-3 mins foam rolling lats
Getting ready for Beat the Streets so shortened WO schedule. Followed scheduled Iron & Grit WOD:
Weightlifting:
Build to a Heavy
Clean with 5 FS
5 Bar MU between sets
145#
Conditioning:
For Time – 13:29
50 DUs
50 WBs @ 20#
35 GHDs (scheduled as C2B but substituted to rest shoulder)
35 WBs
25 GHDs
20 WBs
15 GHDs
50 DUs
BeComplete: Not Done