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Thursday 180426

Thursday 180426

6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD
4 RDS of

10 DB Bench Press (in 30 sec)
Rest 30 sec
7 GHD Sit Ups (in 30 sec)
Rest 30 sec

RX – 55/40

2 min rest and transition

8 RDS of
30 sec on 30 off
Max 50m sprints

ROMWOD:
Lacrosse Ball Foot Mobility

Standing Forward Fold
https://www.youtube.com/watch?v=Mq9TNMcHATo&feature=youtu.be

Lacrosse Ball Glute Smash
https://www.youtube.com/watch?v=OEA6KIMSMqU&feature=youtu.be

Lacrosse Ball Shoulder Smash
https://www.youtube.com/watch?v=RmGgYuMWf1A&feature=youtu.be


STRONGMAN:

Find 3RM Trap bar deadlift

Then

30min
Log press x 5
Run 200M
Trap bar deadlift x3 85% of max

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

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