24 Sept 2014

Warm up:
Dynamics
10's of:
Tea Cups
Bilateral external rotation (who read the article i posted???)
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm

Shoulder mob using bands

Push Press:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Press:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

WOD:  2 rounds, 1 min per station and rotate
1) DU's
2) KB Swing (35/55)
3) Farmer Carry 55# KB's (both genders) each length equals 1 rep
4) Stability ball pike
5) Slam balls (20# both genders)

Silvers:
Strength
10 x 3 Back Squats (70%)

WOD:  Same as above with modifications as follows:
1) Single skips
2) KB Swing
3) Farmer carry (35/55) kb
4) Sit Ups
5) Slam balls (14/20)