Warm up
Shoulder Activation#2
GHD prone lateral raise
Banded external rotation
Ring shrugs
Skill
KB snatch & stone G2S
Partner WOD
25 minute ping pong
Run 100m
5 stone G2S w/65# m/115#
Row for calories w/10 cal m/14 cal
5 burpees over the monorail
8 KB snatch LEFT w/35# m/53#
8 KB snatch RIGHT w/35# m/53#
GoFit
Warm up
Shoulder Activation#2
GHD prone lateral raise
Banded external rotation
Ring shrugs
Glute & Hip Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
Skill
KBS
WOD
7x
20:20
-Shuttle run
-KBS
-Burpees
-KBS
No comments:
Post a Comment