Thursday 180412

Thursday 180412

6:15 Striking  WOD

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD: 

Complete as many rounds as possible in 5 mins of:

Assault Bike Cals 10/7

Push Ups 10/7

Rest 90 seconds

Complete as many rounds as possible in 5 mins of

1 Heavy Sled Push

15 ABMAT Sit Ups

Rest 90 seconds

Complete as many rounds as possible in 5 mins of

20 (10 each side) Goblet lateral lunges Green/Purple

10 KB swings

ROMWOD:

Lizard

Lizard Pose (Utthan Pristhasana)

Twisted Lizard

Yoga: How To Do Twisted Half Lizard (Low Lunge with Quad Stretch)

Happy Baby Repeat other side.

Happy Baby Pose, Ananda Balasana

Hip Flexibility – Half Happy Baby Pose | Yoga Tune Up

Supine Lizard (1/2 Happy Baby)

Reclined Figure Four

Supine Figure Four — Yoga Pose Breakdowns with the Down Dog App


STRONGMAN:

Find max Single arm DB split snatch x4 ea arm

Then

6rnds
DB split snatch x4 (Heavy) ea arm
Assault bike 30, 40, 50, 60, 50, 40, 30cals
Wall ball clean to wall ball x10@35/25

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

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